Sean's Powerlifting Journey - AnabolicMinds.com - Page 8

Sean's Powerlifting Journey

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    Hey man, if you're not doing side bends with the biggest dumbbell you can find and standing ab wheel or standing cable crunches at ~75% BW, you're missing out on better squats and deadlifts.

    Look at KK. He does the ab wheel with a 50kg plate on his back!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    Quote Originally Posted by herderdude View Post
    Hey man, if you're not doing side bends with the biggest dumbbell you can find and standing ab wheel or standing cable crunches at ~75% BW, you're missing out on better squats and deadlifts.

    Look at KK. He does the ab wheel with a 50kg plate on his back!
    I do abs, but I'm anti-flexion. I think they're hell on the spine.
    Don't worry, man, someday I'ma be nobody too.
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    Working abs is ghey, working core is teh awesome
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Working abs is ghey, working core is teh awesome
    Yase!
    Don't worry, man, someday I'ma be nobody too.
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    Planks/cable crunches
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Planks, Hanging Leg Raises and Ab Wheel.
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    http://www.westside-barbell.com/articles

    Select April 2002: Back and Ab Training
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude
    http://www.westside-barbell.com/articles

    Select April 2002: Back and Ab Training
    Forgery! Lol
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by herderdude View Post
    http://www.westside-barbell.com/articles

    Select April 2002: Back and Ab Training
    I'm not going to argue with anything Louie thinks, but I disagree with some of those. I firmly believe that flexion is unnecessary to strong core training, and in some instances detrimental. I follow some spine experts, kinesiologists, and trainers who feel that way, and my own experience has formed my stance.

    I don't say anything with flexion doesn't work, because it does. However, from an optimal spine health standpoint I feel there are better protocols.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post

    I'm not going to argue with anything Louie thinks, but I disagree with some of those. I firmly believe that flexion is unnecessary to strong core training, and in some instances detrimental. I follow some spine experts, kinesiologists, and trainers who feel that way, and my own experience has formed my stance.

    I don't say anything with flexion doesn't work, because it does. However, from an optimal spine health standpoint I feel there are better protocols.
    Fair enough. Now that I'm incorporating loaded carries, I think that they are probably the best core builders. I don't like planks, because I don't like staying on one place for too long or "feeling the burn", but the wheel is an isometric abdominal stability thing more than flexion or extension.

    Also, I don't take Louie's word as gospel anymore. His knowledge is phenomenal, but he's not the only show in town anymore.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah I like the ab wheel...I have to do it from my knees cuz I'm not strong like bull, but it's good sh!t.
    Don't worry, man, someday I'ma be nobody too.
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    There's one at the gym that has a spring-loaded mechanism that makes it easier to do from your feet. I wanna be this strong one day:

    http://www.youtube.com/watch?v=hyb86AA3R2k

    But that's Chris Duffin. He's about as strong as it gets.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    ^ Impossible
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    Hey Sean. I haven't been on AM in a while, not like I used to anyways, but I'm glad to hear about your success at your first meet and your next steps in this powerlifting journey. I'm sure you could easily add 100lbs to your total. Of course, doing that while dropping weight is where the challenge is at, but you got it. I'll continue to check in to see where you're at.

    And hey, I actually worked up to sets of 12-15 on that wheel of death! lol It's definitely hard, though.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Hey Toro, thanks bud. Haven't seen you in a while.

    Last time I used an ab wheel I broke it
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    Quote Originally Posted by Sean1332 View Post
    Last time I used an ab wheel I broke it
    LOL yeah, it gets pretty hard for us over 100kg.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    I think I broke the assistance mechanism of mine at the gym. I think the designers didn't expect them to be used for feats of hardcore badassery. EFS has one, or you could stuff a pipe through the axle of a wheelbarrow wheel.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I think I broke the assistance mechanism of mine at the gym. I think the designers didn't expect them to be used for feats of hardcore badassery. EFS has one, or you could stuff a pipe through the axle of a wheelbarrow wheel.
    Fixed barbells work pretty well as well, as they're the same height off the floor but also allow you to use a wider grip. I started doing it with that since the narrow grip on the wheel aggravated some tendonitis.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Fixed barbells work pretty well as well, as they're the same height off the floor but also allow you to use a wider grip. I started doing it with that since the narrow grip on the wheel aggravated some tendonitis.
    That's what I was about to say. 45lb or cambered bar with 10's on each side works great!
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    Quote Originally Posted by supermanjow View Post

    That's what I was about to say. 45lb or cambered bar with 10's on each side works great!
    I may have to give this a try Thursday.
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    If the collars at your gym are too long, switch to 25's.
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    Sh1t out of luck for meets I think. I'll do the USAPL Boston Open in September in single ply. There's a August EPF Nationals in New Hampshire I could drive to but haven't even heard of EPF and they don't have any meet info.
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    Quote Originally Posted by Sean1332
    Sh1t out of luck for meets I think. I'll do the USAPL Boston Open in September in single ply. There's a August EPF Nationals in New Hampshire I could drive to but haven't even heard of EPF and they don't have any meet info.
    There's no apf meets out your way?
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    Quote Originally Posted by napalm View Post

    There's no apf meets out your way?
    Nope. APA/USAPL/RPS and I guess the EPF is a New England only thing. I could do one in Missouri but if I fly home to see family, I'm not gonna want to compete. I think I might take the September USAPL meet seriously for training and get used to the equipment over the summer. Thinkin 700 squat single ply sounds great lol
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    Quote Originally Posted by Sean1332 View Post
    Nope. APA/USAPL/RPS and I guess the EPF is a New England only thing. I could do one in Missouri but if I fly home to see family, I'm not gonna want to compete. I think I might take the September USAPL meet seriously for training and get used to the equipment over the summer. Thinkin 700 squat single ply sounds great lol

    I competed in a suit once. I bought it and trained with it 3 or 4 times before the meet. That was a mistake. Good thing you are giving yourself some time to learn the gear.
    SFW and GFH
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    Cube Method W2 ME Squat

    Squat
    445x2x5 w/ wraps

    Reverse Average Band
    Edit: (forgot its a 55lb bar) 505x2 w/o wraps

    Toe Elevated RDL
    315x8
    345x8
    365x8

    Leg Press
    360x15x4

    Not a fan of the leg press but I was short on time and exhausted from work so I wanted to get home.

    Squats were so so. Work is obnoxiously stressful this week and diet has been lacking because of it.

    Of course my phone runs out if memory right when I got underneath the bar for reverse band. Next time.

    Vids to come.
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    Dude! Your squat!

    Jealous as hell.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Dude! Your squat!

    Jealous as hell.
    Same here. If this squat video is like his other ones, I'm sure he'll have some good speed with that weight too. Pretty impressive.


    Sean what kind of shoes do you wear to squat?
    SFW and GFH
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    http://youtu.be/MCkcKAQTt_k
    ^ bad link
    v
    good link
    http://youtu.be/uGtgmmUhqMQ

    Thank you gents

    I felt real sluggish because of work and diet. Im responsible for maintaining several hundred thousands dollars worth of search and rescue equipment that's being inspected next week. Even started dipping again. Stressed.

    I wear chucks and sometimes pull in minimalist new balances.

    I'm keeping fully raw reverse average bands in the toolbox. Should have a nice carry over to squats with belt and wraps.

    Leg press was 30 seconds between sets.

    Last rep of 445 was paused until I thought my face was going to explode.

    Back is bleeding from the 55lb bar
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    Loving the workouts man. I know I am laying low with no training this week but I love following you and Herder as you guys throw around tons of weight...motivates my small self to get strong.
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    Quote Originally Posted by bolt10 View Post
    Loving the workouts man. I know I am laying low with no training this week but I love following you and Herder as you guys throw around tons of weight...motivates my small self to get strong.
    Bud you toss around good weight for your body size! When you gettin back into things?
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    Video is private.
    Don't worry, man, someday I'ma be nobody too.
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    standby
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    Quote Originally Posted by Sean1332 View Post
    Bud you toss around good weight for your body size! When you gettin back into things?
    Hopefully Monday. I never take weeks off like this but I was feeling trashed from the meet and I have a bunch of crap to do this week anyways so it seemed a good time to take off.

    I am eager to get back into it tho.
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    I squatted in chucks for the longest time. Then I moved to wrestling shoes... I just bought a pair of olympic weightlifting shoes that I'm going to try this weekend.
    SFW and GFH
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    If you squat narrow like me then maybe look into some olympic lifting shoes. I know I spent a ton and probably not necessary but I LOVE my adipowers.
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    So easy, bro. So. Easy.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Inarius View Post
    I squatted in chucks for the longest time. Then I moved to wrestling shoes... I just bought a pair of olympic weightlifting shoes that I'm going to try this weekend.
    lemme know how the oly shoes are
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    Quote Originally Posted by bolt10 View Post
    If you squat narrow like me then maybe look into some olympic lifting shoes. I know I spent a ton and probably not necessary but I LOVE my adipowers.
    I do squat pretty narrow. I picked up some adidas weightlifting shoes from rogue yesterday. Should be delivered tomorrow.
    SFW and GFH
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