Sean's Powerlifting Journey

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    ^ homie has crazy glute activation!

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    Quote Originally Posted by Rodja View Post
    Setup looks fine to me. Good shin angle, tight thoracic, good shoulder:bar line.
    Thanks for the eye
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    Quote Originally Posted by Wrivest View Post
    ^ homie has crazy glute activation!
    Turns coal into diamonds. I've seen it.
    •   
       

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    I said you don't need to worry about your neck angle as it looks fine. Things to always pay attention to and improve on in the deadlift are glute activation and staying ahead in back strength so as you get stronger you can keep up with the weights you're moving. I already posted earlier that I think you have a very mechanically sound setup/form, not sure if you missed it since you didn't respond. I wasn't criticizing you on those things, because you can't really "see" them, especially glute activation, you have to feel them for yourself. I know personally changing toe angle a little makes a big difference in getting complete activation of the glutes/ PC and helps me pull more with minor adjustments. I think you are to the point with your form where you are going to be focusing more on smaller more technical aspects as opposed to bigger cues. Not that they should be ignored, but you have them down pretty well. If you think your stance and setup is optimal for 100% PC activation and leverage than you must be pretty well set.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Right, I get what you're saying and I take no offense to anything posted. They're both very important, I agree. I was just wondering why you brought it up, if it was something you observed based off of two pictures for setup critique lol. I honestly don't know how to train back any more or better. It's one of my strongest points. Training it 3x a week has done wonders for it. If you have any other ideas for my back though, I'm all ears. If my glutes aren't activated, then there's zero sumo deadlift. I also do various hip activations throughout the week, and the reverse hyper and GHR is awesome for them. Toe angle in the sumo deadlift is also paramount, as you're externally rotating to get your hips as close to the bar as possible, and pushing out through them the entire lift. Thanks for the advice tho
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    http://youtu.be/tjIAS-D7UcY

    What Nomz mentioned earlier.
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    I know, that's kinda what I'm saying... you have a lot of things dialed in very well. It's a well put together lift for you form wise. I don't see anything wrong, and can't make any more suggestions because you do basically what I do for back. Just keep doing it. I also can't really offer advice on form, mostly because we pull opposite. If it was conventional I would have a lot more to say. Your stuff as far as shoulders over the bar etc looks great like rodja said. leverage/hips look great. I know you did mention a rough lockout the other day, so I suppose thats probably what you want to work on most? Where do you see your weakest point in your lift right now, and how do you think you could adapt your form and or training to fix that? I guess that's what I would be asking myself at this point to improve.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I have come to the conclusion that EFS pro bands are not the greatest compared to their Onyx line. The colored back has lasted a while, and still will last a good while longer, but they have formed some small tears, and I'm very careful to not place them on sharp edges or anything. Now, I've had an onyx mini band, for a year, that I do all shoulder type stuff with, every day, and it's last perfectly

    EFS Pro Bands=Good
    EFS Onyx Line=Great

    Tonight:
    Lacrosse ball trigger point work around the scaps and pec
    Shoulder and hip band series

    Diet: Within the last week or two cut out all the crap food. My main carb sources are from rice, pasta, and potatoes. The only sugars are from fruits, Chobani yogurt, and BBQ sauce. Protein-as much as I can get from wherever. I'm far less
    bloated feeling now. This isn't a "I want a 6-pack" thing. This is a "I want to feel healthy" thing. I think Rob said it right. Why work out so much and not feel healthy? Proper diet is always come and go for me. I might as well make the best of it while I'm paying attention to it.
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    Ah, the natural ebb and flow of body composition and diet quality. "I need to be HOOGE." "I need to be in shape." It's funny how the whole PLing crew (sans Jim and Rodja) is synced up on this.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Oh don't mistake me. Huge is still the goal. I just feel like crap when I eat like crap. Ideally, hyuuge and in shape should be equal!

    This beastie ball has made me it's bitch. I have red marks on me in the pattern of the ball spikes.

    Very sound nautical quote tho
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    Quote Originally Posted by herderdude View Post
    Ah, the natural ebb and flow of body composition and diet quality. "I need to be HOOGE." "I need to be in shape." It's funny how the whole PLing crew (sans Jim and Rodja) is synced up on this.
    Not I herder. Not I.
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    What onyx bands you have?
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    Quote Originally Posted by smoker145 View Post
    What onyx bands you have?
    Just the one mini. I have the full pack of the colored ones
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    This little bitch works some shít out. No more knots.
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    That looks awesome
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    Impressive workouts in here. You are one strong dude
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    I need to get one of those....I am still just in the stone age and only use whatever I have laying around the gym or house to roll out on.
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    Quote Originally Posted by supermanjow View Post
    Great vid! I learn so much from you guys on here. You're gonna help keep me young! Lol!
    That was so great! Did it this morning before inclines and then made sure to set my humerus during my set. Big difference! Much better stretch in my chest. Better balance between my pecs and delts throughout the lift.
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    Quote Originally Posted by supermanjow View Post
    That was so great! Did it this morning before inclines and then made sure to set my humerus during my set. Big difference! Much better stretch in my chest. Better balance between my pecs and delts throughout the lift.
    I would also recommend doing a shoulder distraction as well with the band. Donnie Thompsom, in the video, shows how to do it. Just have the band tug on your arm, set your shoulder, then have someone externally rotate your arm.
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    Forgot we had this. Time to start doing grip work and loaded carries.
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    Quote Originally Posted by Sean1332 View Post
    I would also recommend doing a shoulder distraction as well with the band. Donnie Thompsom, in the video, shows how to do it. Just have the band tug on your arm, set your shoulder, then have someone externally rotate your arm.
    Sounds good my friend!
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    Cube-Week 1-Repetition Bench

    Bench Press *1/2 foam roller to simulate 2-board strapped to the bar center*
    225x3x12

    Rodja Rows/Bottoms Up Kettlebell Press
    Lights x4x10/30x4x15

    Pullapart Series x70 reps

    Seated Chest Supported Row
    130+Miniband x3x12
    150+Miniband x12

    Cable Pallof Press
    55x2x10

    Standing Axle Curls/Half-Kneeling Anti-Rotation Cable Press
    85x4x8/55x2x10

    V-Grip Tricep Pushdown/Band Crunches
    115+Minibandx5x10/Heavy Blue x4x15

    Rear Delt Destroyer
    x60, 30, 10

    Side Lying External Rotations & 45 degree abduction
    5x3x15/15

    This will be my only upper body day this week. I won't be able to lift over the weekend. I may throw some little stuff in when I squat on a Friday.

    Rodja, you're a badass now, having a row named after yourself.
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    Explain the Rodja rows pls. Does he have a training journal on here that I'm missing out on?
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    Quote Originally Posted by NomZ View Post
    Explain the Rodja rows pls. Does he have a training journal on here that I'm missing out on?
    Yes, Rodja has a very good log, and he explains his row variant.

    I think this is how he explained it? It was hard to maintain contact and find the groove, but I felt quite the lat contraction.
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  25. smoker145
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    Can someone tape themselves doing it?
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    Quote Originally Posted by NomZ View Post
    Explain the Rodja rows pls. Does he have a training journal on here that I'm missing out on?
    Here's his journal Journey to Elite
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    Quote Originally Posted by throneof View Post
    Impressive workouts in here. You are one strong dude
    Welcome!
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    Looking good Sean, how are you setting up this cycle.
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    Quote Originally Posted by Joe_P View Post
    Looking good Sean, how are you setting up this cycle.
    1G Test, 2G Tren, 100mg M1T for four weeks as a kicker.
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    Quote Originally Posted by supermanjow View Post

    1G Test, 2G Tren, 100mg M1T for four weeks as a kicker.
    Don't forget halo and cheque drops!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Don't forget halo and cheque drops!
    Muahahahaha!!!!
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    Quote Originally Posted by supermanjow View Post
    1G Test, 2G Tren, 100mg M1T for four weeks as a kicker.
    Just reading about M1T gave me low back pumps & made my liver hurt.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Sean1332 View Post
    Yes, Rodja has a very good log, and he explains his row variant. I think this is how he explained it? It was hard to maintain contact and find the groove, but I felt quite the lat contraction.
    That's pretty much it except double over the bands.
    M.Ed. Ex Phys
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    lol none of that for me! I'm gonna secure myself a top 15 squat with no AAS.
    @Joe_P Same shít as my last run. I'll be 2-board benching until my shoulder is better. A healthy overhead variant will take place on bench days as well.

    I'll pull sumo on heavy days and alternate conventional on rep and/or speed days. I'll block pull after the main working sets, and may skip out on the deficits every single week, though they will still be implemented. I'll front squat when I have the energy.

    Competition squat as is, followed by pause squats, I'll switch between the comp bar, SSB, and buffalo bar. I may do a wide stance box squat to carry over to my sumo. GMs and SLDL when fit in where they can. Unilateral work on both deadlift and squat day. I'll venture into reverse light bands towards the end of the training cycle again. My goal will be to rep 600 at the end of this run, unless I do the meet in March.

    Back work 3x a week. Body day will consisted of torturing my back, arms, and shoulder prehab/rehab.
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    Quote Originally Posted by Rodja View Post
    That's pretty much it except double over the bands.
    lol wtf?! Damn!
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    Quote Originally Posted by Sean1332 View Post
    lol wtf?! Damn!
    It was not easy to hold even for a pause at the bottom.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    It was not easy to hold even for a pause at the bottom.
    I don't doubt it. It was hard enough maintaining contact as is.
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    Quote Originally Posted by Sean1332 View Post
    I don't doubt it. It was hard enough maintaining contact as is.
    Strap yourself to the bench and quit whining about it. Or put a 45lb plate on your chest.
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    Quote Originally Posted by iparatroop View Post
    Strap yourself to the bench and quit whining about it. Or put a 45lb plate on your chest.
    Cheating!

    I'll definetly double it next time. I was wondering how the **** Rodja only did 6 reps. Now it's explained.
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    The pressure and stability it takes to hold it when the bands are doubled is almost exactly like being in a shirt.
    M.Ed. Ex Phys
  

  
 

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