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Sean's Powerlifting Journey

mcc23 said:
Damn thats expensive for bands..Do PT offices typically have bands that provide sufficient tension to do these distractions? Or are the EFS ones much thicker. I know the guy that owns the one next door to my gym..
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Not sure bud. I doubt it. They are usually hands on and just have tiny bands.

They're worth the money. I do this twice a day. Also use em for lifts
 
Sean1332 said:
Guy at my gym has the #7 National squat record and RPS world record (181) at 585. I think his most impressive lift was a 585x5 deadlift and 635 meet pull
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So I have like 100 pounds to go on my reps... not bad. LOL. That's pretty awesome. No one has records at my gym. One kid actually PLs here tho now cause he got kicked out of him old gym... problem is I can't stand to train with or around him. Oh well. pickers can't be choosers?

I really need to get my squat up to my DL caliber. I know I have it in me, I just have to do it.
 
For any followers that haven't seen any of these

Agile 8 Lower
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Simpe 6 Upper
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The SuperD link posted earlier

Olympic Wall squat. Can be done w/ or w/o the band. You can also distract it. Can also use an external or internal rotation (#4 position for ER) Focus on completely relaxing and let your hips sink in
image-1512875789.jpg
 
Sean1332 said:
For any followers that haven't seen any of these

Agile 8 Lower
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Simpe 6 Upper
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The SuperD link posted earlier

Olympic Wall squat. Can be done w/ or w/o the band. You can also distract it. Can also use an external or internal rotation (#4 position for ER) Focus on completely relaxing and let your hips sink in
View attachment 86125
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i am so doing the wall squat...
 
Sean1332 said:
Yeah but who knows what federation you'd have to do it with ect ect.

Would be cool tho!
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Yeah it's all about this fed that fed stuff. I was gonna say, the biggest drug tested squat w/ wraps at 220 when I looked was 7 bills. But with all the different feds it's anyone's guess. Like I said, it's a "World Record" in the RPS to be a Junior 198 and bench 355. Yet I lift with a dude who can do that for reps and he doesn't own wraps, straps, belt, or supps. It's all whatever.

I mean, I could tell people I'm a champion powerlifter because my first meet I had no competition and therefore took straight firsts. I only inform women of that fact, though. Kinda like when people ask "How much ya bench?" I tell them 405 :-D
 
herderdude said:
Yeah it's all about this fed that fed stuff. I was gonna say, the biggest drug tested squat w/ wraps at 220 when I looked was 7 bills. But with all the different feds it's anyone's guess. Like I said, it's a "World Record" in the RPS to be a Junior 198 and bench 355. Yet I lift with a dude who can do that for reps and he doesn't own wraps, straps, belt, or supps. It's all whatever.

I mean, I could tell people I'm a champion powerlifter because my first meet I had no competition and therefore took straight firsts. I only inform women of that fact, though. Kinda like when people ask "How much ya bench?" I tell them 405 :-D
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Yeah it's all bull**** lol

I just wanna lift!

Edit:
NVMD. It's without wraps. I guess I hafta hit 700.. HA! Disregard lol
 

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Sean1332 said:
Yeah it's all bull**** lol

I just wanna lift!

Edit:
NVMD. It's without wraps. I guess I hafta hit 700.. HA! Disregard lol
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I was gonna say, that guy I mentioned running into at the barbecue place a few months back goes 700/465/710 with a best single day of 1770 drug tested raw w/ wraps at 220. And he HOUSES them ribs.
 
They need an overall official world record. Like a worlds meet for the worlds guys from all Feds. Settle it once and for all.
 
Sean1332 said:
That's what I took a screenshot of. Powerlifting magazine does it too
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I see that now. Some of those numbers are unbelievable. You know those guys have amazing form because you can only pack on so much muscle at a certain weight. Wow.
 
Biggest Amateur 198 Open squat in RPS: 535
Biggest Amateur 198 Open total in RPS: 1450

Let's ****ing do this, man.
 
Sean1332 said:
535 will most likely be an opener too

I'll also be paying for the Military division
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Ah, I didn't even look at that. Apparently, if you have a pro qualifying single lift or total, they automatically switch you over to the Pro (untested) division. Pro qualifying is 1475.
 
herderdude said:
Ah, I didn't even look at that. Apparently, if you have a pro qualifying single lift or total, they automatically switch you over to the Pro (untested) division. Pro qualifying is 1475.
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Well what's the cut off?

"Oh, sorry, you broke our drug tested records, we'll put you in the non-tested division where you have no chance of claiming a record"
 
Bench Press 5x3@85% of T1RM

Warmup
Olympic Wall squat
Adductor distraction
HF Wall stretch
DeFranco Simple 6

Bench Press
230x5x3 (85%)

Pin Press (set at chest level)
230x3x3 (85%)

Incline DB Press
70x5x10

DB Row
150x15

"Constructive Rest Position" AKA "Trying not to vomit while laying down"

Chest Supported Row (Superset w/ JM Press)
130x10
150x2x10
170x10, x15(AMRAP)

JM Press
140x2x10
150x3x10

Face Pulls/Uni Standing Band Resisted Press 70x2x15/Onyx Mini x 2x30

No abs. Next two days off from lifting (on duty then) so I can pull with the DL bar on Friday, which unfortunetly leaves me squatting at work Monday with the crap flooring and no safety measures. Both lifts will equally suck at work.

Vids in a few
 
Sean1332 said:
Bench Press 5x3@85% of T1RM

Warmup
Olympic Wall squat
Adductor distraction
HF Wall stretch
DeFranco Simple 6

Bench Press
230x5x3 (85%)

Pin Press (set at chest level)
230x3x3 (85%)

Incline DB Press
70x5x10

DB Row
150x15

"Constructive Rest Position" AKA "Trying not to vomit while laying down"

Chest Supported Row (Superset w/ JM Press)
130x10
150x2x10
170x10, x15(AMRAP)

JM Press
140x2x10
150x3x10

Face Pulls/Uni Standing Band Resisted Press 70x2x15/Onyx Mini x 2x30

No abs. Next two days off from lifting (on duty then) so I can pull with the DL bar on Friday, which unfortunetly leaves me squatting at work Monday with the crap flooring and no safety measures. Both lifts will equally suck at work.

Vids in a few
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Trying to get DB rows like me, huh?
 
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Not as good as my last session. The bench was a tad more slick than at work so I slid back a bit. I lost some back tightness and my right shoulder was nagging me. Unfirtunetly, it took me until typing this that I realized my grip was about a finger-width wider than before. That could have been the issue.

Thoughts?
 
Rodja said:
I'm going to have to throw some chains on as the next heaviest after 145 is 200 and that's just too big of a jump.
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I threw one chain a couple weeks ago and squeezed out 8 I think. I just used a small chan looped around the handle and hung the 20lb chain off it. Couldn't think of a good way

BW DB rows sound like a challenge. I might get 1 lol
 
Sean1332 said:
Woo! You should do a 4-Board, +120lb chain, + hanging blues, bench press just because you can.
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Right?

I did 2 board today, nothing too heavy. Like 185x10x2, followed by some other upper body assistance stuff.

Hitting the back and PC tomorrow (again, nothing heavy) and then so moderate intensity cardio Thursday and mobility on Friday.
 
Sean1332 said:
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Not as good as my last session. The bench was a tad more slick than at work so I slid back a bit. I lost some back tightness and my right shoulder was nagging me. Unfirtunetly, it took me until typing this that I realized my grip was about a finger-width wider than before. That could have been the issue.

Thoughts?
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The first rep on your free presses all looked good. The second reps were each a little slower, and then obviously the paused ones (DAT PAUSE DOE!) were a little slower. The only variable I picked up on was that you pressed your fastest ones a little lower and the later ones came more toward your head. That's probably just due to the weight being more challenging, and like you said, your back tightness.

I've noticed that when guys I work with lose back tightness, the bar wants to drift toward their chin right off their chest. Nothing a few sets of 150lb DB rows won't cure. I give your work today a thumbs up, dude.

Also, your pin presses looked better than mine. I was using 245 and it was a bitch!
 
jimbuick said:
Right?

I did 2 board today, nothing to heavy. Like 185x10x2, followed by some other upper body assistance stuff.

Hitting the back and PC tomorrow (again, nothing heavy) and then so moderate intensity cardio Thursday and mobility on Friday.
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I'll try to find the article, but it was about how the 2-board is the best of them
 
herderdude said:
The first rep on your free presses all looked good. The second reps were each a little slower, and then obviously the paused ones (DAT PAUSE DOE!) were a little slower. The only variable I picked up on was that you pressed your fastest ones a little lower and the later ones came more toward your head. That's probably just due to the weight being more challenging, and like you said, your back tightness.

I've noticed that when guys I work with lose back tightness, the bar wants to drift toward their chin right off their chest. Nothing a few sets of 150lb DB rows won't cure. I give your work today a thumbs up, dude.

Also, your pin presses looked better than mine. I was using 245 and it was a bitch!
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Absolutely. I need to figure out how to keep my back glued to the bench. Looked it up, and RPS doesn't allow stickum spray.

Thanks for the advice bud
 
Sean1332 said:
Woo! You should do a 4-Board, +120lb chain, + hanging blues, bench press just because you can.
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I agree with this 100%. Make sure to use a max legal grip as well to really shorten the ROM! We want as little carryover as possible, and hopefully 4-6 plates a side.
 
Sean1332 said:
Absolutely. I need to figure out how to keep my back glued to the bench. Looked it up, and RPS doesn't allow stickum spray.

Thanks for the advice bud
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The more skin you can get on the bench usually is better. I jack my t-shirt up like some sort of idiot to try to bare my traps. This advice all goes out the window when you get sweaty, though.
 
I'm back, so no more Cube, 5/3/1 now?
 
Sean1332 said:
Yup. His Advanced template in Beyond 5/3/1.
5x5(75), 5x3(85), 5x1(95). Training 1RM's are from 565/300/525. Sumo now as well.
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Cool, I have the book but have not read it.

I'll be following along now.
 
NomZ said:
Cool, I have the book but have not read it.

I'll be following along now.
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I always value your advice. The book is worth the read if your ever interested in 5/3/1. It makes it not so bland and more versatile.

I like the advanced template because its meant to line up with Pripelin's Chart and I don't have to do AMRAP deadlift :P
 
Sean1332 said:
I always value your advice. The book is worth the read if your ever interested in 5/3/1. It makes it not so bland and more versatile.

I like the advanced template because its meant to line up with Pripelin's Chart and I don't have to do AMRAP deadlift :P
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Ya I've considered utilizing Pripelin's Chart in my training more, but since I've gotten sick, just doing things based on feel till I get back up.

I like the joker sets and advanced sets stuff that's new.
 
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Skim through Duffins videos. Aside from him being a complete animal, he does a lot of stuff out of the norm.
 
jimbuick said:
Done.

Next week, although I only have to AVG Onyx bands.

I'll just set it up high enough to really take the weight off through the ROM.
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Lol, I did that my first time doing reverse band deadlifts and didn't notice it until I was hitting 585 for reps.
 
Deads 5x3@85% of T1RM

Warmup
Oly wall squat w/ ER and IR basis
HF Stretch
Agile 8

Sumo Deadlift
405x5x3

Front Squat
225x2x10
225x3x8

Sumo Stift Legged Deadlift
225x4x8

Pull-ups/Hanging Leg Raises

I decided to deadlift at work so I can squat a day early. That way, I can do it at my gym and not a 2nd floor raggity gym at work. My Chief flipped out when he heard the weights crash each set (I didnt know he was still at work and in his office, below me) I guess I busted a light. So....Fortunetly he did it AFTER my 5th set. That being said, I stripped the barbell down, and no supplemental lift happend. Working 2 days on/2 days off blows

****ing exhausted right now though. I liked the Sumo SLDL. It targeted a lot lower on the hamstring.

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I was just doing wall stretches myself. I do the internal rotation stuff along with squat stance bc my internal rotation sucks.

You boss was hardcore mirin and didn't want to show it
 
rob112 said:
I was just doing wall stretches myself. I do the internal rotation stuff along with squat stance bc my internal rotation sucks.

You boss was hardcore mirin and didn't want to show it
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lol I felt like a douche

The wall squats are the ****! I can almost do the splits from all the KStarr stuff now....I'm not sure if I should say that out loud
 
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