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Sean Sullivan

@seanswollivan

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I like to squat
U.S. Army

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Intra and between session fatigue absolutely needs to be accounted for within a microcycle. A great way to do so is by organizing primary vs. secondary lifts between and within squat/bench/deadlift to compliment someone’s leverages.

In short, this general fatigue overlap/interference throughout a microcycle can be largely influenced by an athlete’s individual leverages. For example, someone who is poorly leveraged for squat may hold more low back fatigue from a heavy primary exposure, and that session is likely best placed far away from a primary deadlift session. And vice versa— if someone is well leveraged for let’s say deadlift, a primary session there is probably not going to interfere much with a nearby primary squat session that follows that.

It’s important to emphasize that considering this both BETWEEN and WITHIN lifts (for example, a primary vs. secondary squat day compared to a primary squat and primary deadlift day) is vital as well. So organizing a microcycle’s primary, secondary, etc. days to SPECIFICALLY compliment someone’s individual leverages can be a key in amending any noteworthy fatigue overlap or underperforming sessions between/within lifts. This applies to bench press, too.

These are just general guidelines to consider and there will obviously be outliers and other individual difference across the board, and other variables that play a more significant role, across the board.

If you liked this post, be sure to save it for later and share with a friend, and check out our powerlifting coaching content on @triumphsnp!

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#TeamTriumph Athlete Meet Recap: Sean Sullivan (@seanswollivan)

Meet: 2024 USAPL New Hampshire State Championships

Coach: @tsp_devan

This was my third meet working with Sean, and my last one for a long time as he’ll be taking some time off from competitive powerlifting as he goes away for the Army. In short, this meet was essentially flawless. Sean was an entire weight class down compared to his previous meet in June (82.5kg in June, 75kg this meet) and we did a large cut for both meets, losing absolutely zero performance each time. He was quite literally the strongest I have ever seen him on a given day as this meet. We hit a +15kg total PR this meet and over a 30 DOTS PR at an entire weight class lighter.

Sean is a model client and always has been. He works his ass off during a busy schedule with school, work, and the army. I have an old case study on Sean as a lifter up on YouTube and everything I said in that video still holds true. There can be a lot that gets in the way of training and working around that has historically been difficult, but since we had been working together for 2 years at this point, we learned a ton about what works in Sean’s programming and which technical adjustments to hone in on.

SWIPE TO READ👉🏼

Total: 572.5kg (8/9, +15kg PR)
DOTS: 410.9 (+32 PR)
BW: 74.95kg/165.2lb

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Had an incredible first meet! Went 9/9 and had white lights across the board!

Third squat: 252.5 kg / 557 lbs
Third bench: 152.5 kg / 336 lbs
Third deadlift: 272.5 kg / 601 lbs
Total: 677.5 kg / 1494 lbs

Thank you to @tsp_devan for everything you do coaching me and for getting me this far. I truly look forward to continuing to work with you! I couldn’t have done any of this without your help.

Thank you to @bduzagac for all the love and support!

Fantastic video credits to: @jasonwentoutside
Incredible photo credits to: @liftnshoot

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USAPL NH State Champs has been completed 🫡🦌

Athletes be sure to check your emails as all photos have been sent out!

Next stop: Augusta, GA @themasters

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W2 (forgor to post💀)
413x2 squat
314x2 bench
518x2 dead

@tt_lift you’ve been caught, suffer the consequences

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There are absolutely going to be times when a coach’s feedback should not be sugarcoated

As a powerlifting coach, it is vital to keep the athlete’s goals in mind when giving feedback. For example, if someone is trying to podium at a national meet, slacking off in training and making poor decisions cannot be brushed off as a coach. When effort is clearly lacking and poor decisions are being made, this is when more blunt/firm feedback can be warranted.

Yes, your coach should be there to support/encourage you. But they’re also there to coach you. Effectively coaching athletes in powerlifting involves giving feedback, and that feedback needs to be given with the athlete’s best interests in mind

#TeamTriumph @triumphsnp

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Here’s another quick bit of highlights from my roster that I’m proud of from the past month or so.

@mackenzie.aanderson taking +1lb over her meet PR squat from this year’s Raw Nats for a PR triple w/ 282x3. Mackenzie’s SQ training is different from most in the sense of working around lifter psychology, arm pain, and keeping enough paused squats in the mix

@elysevelasquez7 with a 175kg/385lb paused DL single. Only 2 blocks deep together and caught some serious momentum on DL pretty quickly. We’re currently doing a ton of full reset volume to expose her to her first rep setup more often under confident load and improve consistency with grabbing the knurling in the right spot

@chefmishu74kg with a 213kg/470lb all time PR squat in prep for the IPF Asian Championship. We started together coming off of pain & time off of training, so it was hard earned and tricky to build momentum. This PR meant a lot to both of us despite running into flight cancellation issues for Asians

@abbythegymrat with yet another bench PR taking 87.5kg/193lb — +15kg on her bench since we started in late July. She’ll be hitting a juicy meet PR at her next meet sitting almost 2 weeks out now

@abbyboissyylifts taking 150kg/330lb for a +10kg meet PR squat since June, and also at a much lighter Bodyweight— a goal she’s been working hard at for a long time now. This one was well earned, and a grinder

@chronicsandbagger with his first 200kg deadlift, and in a meet. This was +5kg over his ATPR DL from prep & a +17.5kg meet PR. The key to the peak was all about exposure timing and managing intensity between his 2 days

@jamiepowerlifts with a 395lb DL PR. We’ve been knocking on 400’s door for awhile now, and have cracked the programming code with a high exertion single & high volume on both days

@sophiarose.03 unofficially breaking the Collegiate AR squat by +10kg at MA States with 175kg/385lb. She’s creeping on the Junior AR too, as well as an Open National title in the near future

@seanswollivan with 480x2 on DL for a huge PR at a much lower Bodyweight. We’re currently on pace to match (and break) his best SQ & DL ever after losing weight, and still only doing 9-12 reps of deadlift per week

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Nice little trip to Spindell to cap off the block with some singles and backdown 4’s.

Have not really touched anything heavy on squats or pulls before today, so this was a nice little confidence boost.

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Definitely a good but frustrating day
Bench 303 for a ATPR!!
Deads 530 for 1 rep and whatever that second one was, it is what it is
Gonna show out meet day🙏🥺

Coach @tsp_chris you owe me a smooch for the beach PR

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week ✌️primary squat and secondary bonch @ spindy !!

303 squat single @ 6.5/7 !! was nervous bc kgs tend to feel a lil heavier but it flew with undeniable depth. never had this weight move this fast EVER !!

270 squat triple @ 6
6x255 squat @ 5.5
167.5 tempo bench atpr @ 7.5

i loved seeing all my friends at spindy y'all never fail to make my day ☺️

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#TeamTriumph Recent Client Highlights (10/15/2023)

@tsp_chris

🔸Sarah (@sarahhcurierr) hitting 114kg/250lbs for a PR triple on squat. All three lifts are trending up while slowly working down to the 60kg class.

🔸Brody (@brodysbulking) smoking 395 for a 5kg/10lb 1, 2, and 3 rep PR.

🔸Anthony (@alaportav2) taking 2.5kg under his ATPR, and 5kg over his meet pr for a triple on squats.

@tsp_devan

🔹Abby (@abbythegymrat) benching 82.5kg/181lb for an all time PR. That’s +10kg/22lb on bench in just 3 blocks, and quite literally 0 signs of slowing down sitting 12 weeks out now.

🔹Minh (@chronicsandbagger) grinding 2.5kg under his squat 1RM for 3 reps. Only 2 more blocks until Minh’s next meet, and very confident with some adjustments made to training lately.

🔹Sean (@seanswollivan) dunking 405x3 on squat, only 12lb under his best triple. The catch now is that he weighs about 12lb lighter. All 3 lifts making a very quick comeback after a month off, and looking to breach PR territory any week now.

@tsp_andy

🔸Kevin (@kevzzfitt) with a huge 220kg/485lbs single on squat, matching his ATPR with more room in the tank after coming back from a powerlifting hiatus

🔸Olivia (@stanizzifit) pulling a clean 165kg/363lbs deadlift for her last heavy pull of prep. This is 10kg over Olivia’s meet PR and at nearly 10kgs lighter bodyweight

🔸Matt (@mattw3_lifts) hitting a clean 135kg/297lbs ATPR single on bench. This is 5kg over Matt’s meet PR with more room in the tank.

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The RDL is arguably my favorite accessory/variation movement ever. If you are coached by me, odds are you currently have some form of RDL in your program or have had them in the past

Truth is, RDLs accomplish so much within such a basic movement pattern. They are extremely versatile as well, and can be added to an athlete/powerlifter’s training program for plenty of reasons (see Slide 2). In powerlifting specifically, the hinge is such a vital movement pattern that needs to stay refined somehow and at least he taught from the beginning. RDLs are a great way to do this

Although they look very simple, there are multiple very common mistakes that people tend to make when hinging and doing RDLs in general (examples: squatting the eccentric, losing the initial anchor point of their hips, losing forefoot/midfoot pressure, bending/flexing over too much, etc.)

In order to cater someone’s movement pattern around these mistakes, it’s important to make the athlete aware of how an RDL needs to be performed, taught, and programmed. This is obviously useful from a coaching standpoint as well. See the above slides as usual on some really effective ways that RDLs should be performed/taught/programmed, and some before & after examples from some athletes that I personally coach!

#TeamTriumph @triumphsnp @tsp_chris @tsp_andy

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