Sean's Powerlifting Journey

-Foam roll quad/IT band/TSpine
-Seated lacrosse ball hamstring mash
-Lacrosse ball glute mash
-TSpine double lacrosse mash
-Double lacrosse ball delt mash
-Banded hip distractions, all directions
-External hip rotation stretch
-Internal rotation hip stretch

Prowler
No weight x 60yds x 4
+90x60ydsx4

Conditioning baby steps...I wanna puke.

So my internal/external hip rotation sucks ass according to KStarr. Also feeling my external rotation (say when setting up for sumo) being blocked at the side of my hip. I particularly feel the blockage when doing the pictured mobility bit, just so it gives you an idea. (by the way, that one sucks ass too)

Tomorrow:
Squats 5x5@385
Deads 3x5@355
Hams/UniLat Quad/Core
 

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I love the feel of that ^^^


I fail a lot of his hip rotation self tests. Not even gonna say how bad I am at the ankle bc I don't know bc I can't ****ing pistol squat lol.


You have your whole 5/3/1 rotation set up? How many days a week are you gonna do?
 
rob112 said:
I love the feel of that ^^^

I fail a lot of his hip rotation self tests. Not even gonna say how bad I am at the ankle bc I don't know bc I can't ****ing pistol squat lol.

You have your whole 5/3/1 rotation set up? How many days a week are you gonna do?
Click to expand...

Here's the plan. Still debating on using his peaking plan, but I think I'll be fine just going how I have been.

4x a week. Days undecided. Heavier squats and Deads I prefer not to do at work so the days of the week may vary. Squat/Bench/Deads/OHP
 

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Looks good. That peaking phase looks like it would be brutal to recover from or even just complete.
 
I forget, is the peaking phase based off of the TM?
 
One thing, I think that Tuesday of week 2 was supposed to be a pressing day, and two, I think that split would lend itself nicely to CAT principles, since he is talking about basing the movements off of Prilepin's chart. Weeks one and two accelerate the bar through the full range of motion and try to get faster every rep and every set. Then week three the weight would be just a touch too high to do CAT reps, but still hitting heavy singles would be good
 
I just caught that since you mentioned it. I just assumed it was bench press. He has a couple of typos in the book

Agreed with you. I'll be doing competition pause each rep. Make that bar speed my bitch. Joker sets on Week 3 & 6
 
I'm really beginning to think that pausing every rep isn't the way to go. I think pausing assistance work is good for building tension, but not when you're trying to be fast. I'd hit pauses on your singles to keep yourself prepped for competition, but everything else I would lower at normal speed and jam it off your chest as soon as it touches your t-shirt.
 
A) That meal looks awesome.

B) That advanced 531 is pretty sexy too.

:)
 
herderdude said:
I'm really beginning to think that pausing every rep isn't the way to go. I think pausing assistance work is good for building tension, but not when you're trying to be fast. I'd hit pauses on your singles to keep yourself prepped for competition, but everything else I would lower at normal speed and jam it off your chest as soon as it touches your t-shirt.
Click to expand...
IMO I'd pause the last rep of every set still. Especially for the bench press.
 
5/3/1 -Beyond's Advanced Template

There's nothing super "advanced" about it, but it's in line more properly with Pripelin's Chart and I don't have to do deadlifts for a stupid amount of reps.

Week 1 5x5@75% of T1RM
Week 2 5x3@85%
Week 3 5x1@95%

Sets x Reps (I'm used to thinking Reps x Sets but changing it will keep me from getting confused with the above)

Squats
Bar x10x2
135x10
225x8
315x5
365x3
385x5x5 Working set, + Belt

Sumo
355x3x5

Romanian Deadlift
225x5x10

Dumbell Lunges
40 x Tried not to puke x 4

Hanging Leg Raises

Squats sucked today. 5x5 is a lot more reps than I've had to tackle in a few months, and without wraps, which I've become dependant on. First day in the gym in a week, squatting at work for the first time in several weeks, couldn't find a comfortable bar position because the ****ty smooth bar keps drifting and I couldn't make up my mind with Chucks vs Oly shoes. I'll get my groove back. Not worrying.

Sumos felt okay. Felt that slight pain in my groin/adductor but my last set I felt I dialed in form better and I didnt feel it. We shall see. They were extremely easy and explosive to say the least.

Volume. Building the work capacity up even more.

Meatloaf
 
Once you adapt to the template you will start killing it, looking forward to seeing how you like the routine.
 
If your not alone you could have someone chalk your back some.

Solid workout and looking forward to this run!
 
rob112 said:
If your not alone you could have someone chalk your back some.

Solid workout and looking forward to this run!
Click to expand...

I've just been so used to the 8ft squat bar that has a good 1ft wide middle gnarling. I normally chalk up but for some reason I didnt this time. Stupid me!
 
**** happens. At least you didn't put plates under your heals for elevated toe SLDL haha
 
I'm thinking about doing this. I need to change up my training for bench especially and I think more volume is the key.
 
That work without wraps is gonna pay off bigtime, man. IMO it only takes 2-3 sessions to remember to sit down hard on 'em and get their rebound effect. Also like that you'll be doing 2 deadlift sessions a week to hammer in form and build the hip strength needed. Can't recommend enough to do those rack pulls to save your hips and build them too.
 
Randoja said:
Once you adapt to the template you will start killing it, looking forward to seeing how you like the routine.
Click to expand...

I too am curious as to this new approach. Haven't had an opportunity to read the advanced copy I have now (thanks to someone round hurr) but really like the look of this particular layout
 
5/3/1 Advanced Bench

Warmup: Lacrosse ball/Foam roll glute, side glute, hamstring, thoracic, Defrancos Simple 6

Prewo: 1.5hr out-6 tacos, chicken breast, 3 slices of Texas toast, 30min out- 1x Alphamine, 1x Condense, 2x Super Cissus, 6x PeakBeta+

Bench Press (75% of T1RM)
205x5x5

Iso Bench Press, fought at halfway up
185x3x3

OHP (75% of T1RM)
135x3x5

Band Resisted Dips/Pendlays
Mini x5x10/185x5x10

DB Curls/Pullaparts

Ab Rollouts

Videos after I slam food. High carb day.

Bench cues are starting to stick. Was feeling around for a good foot position to initiate more torque and I started feeling it. Bar path seemed to vary a bit though. Time under the bar will help.

Post w/o:
2x Syntha 6, 2x GlycoMaize (60g waxy maize), 2 cups of cereal, protein bar someone left lying around

Supplement notes:
I'm almost out of my two month supply of Alphamine. Ive leaned out yet maintained the same weight, so it had a good recomp effect. Tomorrow may be my last day. Experimenting with SlinShot. So far, so good. SSv2 is still the favorite. Tomorrow I'll start a 2 month run of OG Anabeta and then give Prime a shot heading into the meet. Running 50mg of SS Forskolin-95 still, maybe another couple weeks left. PeakBeta+ is still the ****. Have a free tub of Green Mag I'll be trying out as well.

Alphamine + Condense was a bad idea for a 730pm workout.
 
Benching looks much better, man. How did it feel? Keep working on that leg drive by trying to push your head off of the end of the bench. When you get them wheels involved, you'll be ramming huge weights. Keep it up!
 
That arch is pretty awesome to me. I have next to no arch. I was talking to a buddy who PLs saying something about trying to throw hips into a press. I guess it makes sense. I might try it just to see if I can get a feel for whatever he's talking about
 
herderdude said:
Benching looks much better, man. How did it feel? Keep working on that leg drive by trying to push your head off of the end of the bench. When you get them wheels involved, you'll be ramming huge weights. Keep it up!
Click to expand...

Thanks man. I'm starting to feel what I'm supposed to be doing now. The biggest thing I was able to feel was spreading the bar on its way down. I just imagined my back flexing like a pullapart and it came down fast, but controlled. I honestly don't know how to achieve any more leg drive. If I being my legs back like you and Rodja, I lose it.
 
PalmFist said:
That arch is pretty awesome to me. I have next to no arch. I was talking to a buddy who PLs saying something about trying to throw hips into a press. I guess it makes sense. I might try it just to see if I can get a feel for whatever he's talking about
Click to expand...

Yeah just get onto your traps and make sure they don't slide back, and just try to inch your butt as close as possible to your shoulders, then hold the position with your feet. I sacrificed a bit of my arch but not tucking my feet, but that's fine
 
I was also thinking, what about doing very heavy negatives on bench so you can work on lowering the weight with the lats?
 
AZMIDLYF said:
I was also thinking, what about doing very heavy negatives on bench so you can work on lowering the weight with the lats?
Click to expand...

I like that idea.

Oh, and you're pretty yoked. No homo

Another note: I was gonna do some sprints today but my hamstrings feel like someone took a beating to them so I'll do the prowler after Deads tomorrow. Ive gotten my external rotation back in my right hip. I laid all my body weight down onto the lacrosse ball on my right outer hip. Seemed to get rid of whatever tightness was blocking my rotation.
 
I ain't dead yet...Lol and thx.
 
AZMIDLYF said:
I was also thinking, what about doing very heavy negatives on bench so you can work on lowering the weight with the lats?
Click to expand...

Maybe as a change of pace, but they'd put a lot of stress on the shoulders. For me, making sure my legs are tight is the most important part when it comes to stabilizing the weights when getting close or above 100%. Once my legs are locked in, my lats and scapula stay in the best position because it drives your body into the bench.
 
Rodja said:
Maybe as a change of pace, but they'd put a lot of stress on the shoulders. For me, making sure my legs are tight is the most important part when it comes to stabilizing the weights when getting close or above 100%. Once my legs are locked in, my lats and scapula stay in the best position because it drives your body into the bench.
Click to expand...

I found how to get my feet screwed in to gain some torque but have no idea how to get any more leg drive than I have now

This bench is the only bench I've been on in months though. I'll be on the wider/taller competition bench next week, so we'll see how that ****s me up
 
Sean1332 said:
I found how to get my feet screwed in to gain some torque but have no idea how to get any more leg drive than I have now
Click to expand...

It's not so much leg drive per se as that will inevitably cap off. It's more of making sure that you stay tight throughout the ROM as most often will rush when getting at the top end of the scale. When I film my attempts, the first thing I watch is my feet to make sure that I stay tight and then I assess my upper-body motion.
 
I was hoping you would chime in on that Rodja. I did heavy competition form flat bench the other day and I was blown away with how hard it was to stay tight. My son is having a tough time with it.
 
Sean1332 said:
Thanks man. I'm starting to feel what I'm supposed to be doing now. The biggest thing I was able to feel was spreading the bar on its way down. I just imagined my back flexing like a pullapart and it came down fast, but controlled. I honestly don't know how to achieve any more leg drive. If I being my legs back like you and Rodja, I lose it.
Click to expand...

The legs under works better for me in maintaining an arch (i.e. shirt work). For max leg drive (raw work), I like my Oly shoes and putting my legs out in front of me. Then I just push on my heels and do an explosive leg extension type movement. Envisioning a pullapart is exactly right. It's why I do pullaparts!
 
Lots of good bench talk going on here. I have trouble staying tight and planted into the bench like an immovable object.

This seems to be the hardest lift for a lot of people.
 
Rodja said:
Maybe as a change of pace, but they'd put a lot of stress on the shoulders. For me, making sure my legs are tight is the most important part when it comes to stabilizing the weights when getting close or above 100%. Once my legs are locked in, my lats and scapula stay in the best position because it drives your body into the bench.
Click to expand...

What about lockout overloads. Like when you put 100 lbs over your max in the squat rack with the pins in. Just unrack, hold, rerack...

rob112 said:
Lots of good bench talk going on here. I have trouble staying tight and planted into the bench like an immovable object.

This seems to be the hardest lift for a lot of people.
Click to expand...

Its my best lift and it pisses me off cuz I want a damn 600 lb squat and dead.....
 
When I'm benching and I have someone with me, I'll set up then have them push on my knees, if they can get em to move, I'll setup over again. It's made a big difference since my hips used to wiggle all over the place while I benched and it would flatten out my arch fast.

Looking good man, keep it up.
 
PumpHouse said:
When I'm benching and I have someone with me, I'll set up then have them push on my knees, if they can get em to move, I'll setup over again. It's made a big difference since my hips used to wiggle all over the place while I benched and it would flatten out my arch fast.

Looking good man, keep it up.
Click to expand...

Good tip, thanks man. May have someone set my shoulders as well.
 
PalmFist said:
What about lockout overloads. Like when you put 100 lbs over your max in the squat rack with the pins in. Just unrack, hold, rerack...

Its my best lift and it pisses me off cuz I want a damn 600 lb squat and dead.....
Click to expand...

I may give those a shot. I plan on supplementing with pin press at chest level to get strength off the chest.

Ive always accepted being a poor presser. I'm determined to change that acceptance
 
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