Sean's Powerlifting Journey

Honestly I don't know how your hips live with as much wide squat and sumo pull as you do. Where is the pain/issue in the hip exactly? I know how it feels as my back still is and probably always will be F'd from my injury. You can work through it man just try to minimize the irritation.
 
CountryLiftin said:
Honestly I don't know how your hips live with as much wide squat and sumo pull as you do. Where is the pain/issue in the hip exactly? I know how it feels as my back still is and probably always will be F'd from my injury. You can work through it man just try to minimize the irritation.
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I've never squatted wide, hence the Olympic shoes. I have a very narrow stance compared to sumo stance squatters. I don't intend to squat wide while I'm pulling sumo either, for the sake of my hips. I had the issue 2 weeks ago and it cleared with a lacrosse ball. It's the side of my hip. It's not terrible and I can eventually get it open once it pull myself into the bar, still irritating though. I'll dig the lacrosse ball into it again like I did last night and hopeully it'll clear again. Oh well!
 
I know you don't squat wide but you do have a very open (good) squat, which is enough for the hips IMO. I know it kills mine. I was just saying I'm sure your impressive squat and heavy sumos don't give your hips much room for error. I would mesh them and maybe try some hip strengthing/stretches. Keep the glutes and erectors and hams loose too as you can sometimes develop issues that stem from tightness in other muscle groups.
 
CountryLiftin said:
I know you don't squat wide but you do have a very open (good) squat, which is enough for the hips IMO. I know it kills mine. I was just saying I'm sure your impressive squat and heavy sumos don't give your hips much room for error. I would mesh them and maybe try some hip strengthing/stretches. Keep the glutes and erectors and hams loose too as you can sometimes develop issues that stem from tightness in other muscle groups.
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I understand ya. Thought you meant I'm a wide stance squatter. Actually being able to open my hips and knees is what saves my hips/knees while squatting and makes my squat easier. I just need to be able to open up a bit further and get my hips into it better when pulling.

I'll do some more mashing. Might get a baseball next for it.
 
Sean1332 said:
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So this is my last set of 450 and my 515x3. I was on my toes again with 450 and was having trouble pushing out on them. Hip flexors weren't feeling it at all and I had trouble getting my hips into the bar. I compare the position and push through the sides of my feet at 450 and 515. 515 felt great and I felt a nice pop up because of it. I need to reciprocate that feeling.

So, my ****ing right hip is frustrating the crap out of me. SI joint possibly? Just feels blocked when trying to open. Ideas?
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I had this exact problem. It hurts like a bitch when you try to sit back and load the hams / hips at around parallel on the squat (at least for me)

I got heavy art done on it. He gave me a technique to do at home I'll try to figure out how to explain it and try to post it..


Edit, mine was on the inside of my hip, right in my groin.. Sounds like yours is on the outside
ended up being that my psoas and pectineus were locked up
 
Yep I got ya just wasn't communicating what I was trying to say, lol. I wish I could get my hips to open like yours (insert dirty joke here) but they may be F'd for life. just gota keep working at that mobility.

Like ace said, psoas came to mind but I don't want to just blame everything hip related on that like some tend to do.
 
aceroni said:
I had this exact problem. It hurts like a bitch when you try to sit back and load the hams / hips at around parallel on the squat (at least for me)

I got heavy art done on it. He gave me a technique to do at home I'll try to figure out how to explain it and try to post it..

ended up being that my psoas and pectineus were locked up
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Thanks postin it when ya do man

------
On a side note: I wish I switched to deadlift shoes a long while ago. They're about a half size too small but at least my feet don't shift around like they do in my Chucks. I'm flat footed so they feel great on me.
 

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Sean1332 said:
I've never squatted wide, hence the Olympic shoes. I have a very narrow stance compared to sumo stance squatters. I don't intend to squat wide while I'm pulling sumo either, for the sake of my hips. I had the issue 2 weeks ago and it cleared with a lacrosse ball. It's the side of my hip. It's not terrible and I can eventually get it open once it pull myself into the bar, still irritating though. I'll dig the lacrosse ball into it again like I did last night and hopeully it'll clear again. Oh well!
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The exact reason I pull conventional.

I squat wide (decently wide at least) and I don't care to spend hours everyday trying to prevent hip issues by sumo DLing. Even though I may be stronger as a sumo DLer.
Sean1332 said:
I understand ya. Thought you meant I'm a wide stance squatter. Actually being able to open my hips and knees is what saves my hips/knees while squatting and makes my squat easier. I just need to be able to open up a bit further and get my hips into it better when pulling.

I'll do some more mashing. Might get a baseball next for it.
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Pool ball.
 
jimbuick said:
The exact reason I pull conventional.

I squat wide (decently wide at least) and I don't care to spend hours everyday trying to prevent hip issues by sumo DLing. Even though I may be stronger as a sumo DLer.

Pool ball.
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Pool ball! I hope your serious because I think that's a good idea.
 
Sean1332 said:
I understand ya. Thought you meant I'm a wide stance squatter. Actually being able to open my hips and knees is what saves my hips/knees while squatting and makes my squat easier. I just need to be able to open up a bit further and get my hips into it better when pulling.

I'll do some more mashing. Might get a baseball next for it.
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I taped 2 baseballs together to use for the vertebrae art and a single one to get really deep and tack down some of the hard to reach areas (especially in the quads)..Squatting wide has wreaked havoc on my IT bands over the years and I can't do a narrow-er ATG squat w/o doing a lot of art the night before.. I get a sharp pain in my knee if I don't keep up w/ it.
 
So for my psoas / pectineus, I lay on something like a table on my back with both glutes on but one leg hanging off.
Find the spot in my groin and push on it hard with two or three fingers.

while holding spot, bring hanging knee up to chest in neutral position.

At the top, bring the knee inward, (I believe this rotates your hip internally,) then bring the knee all the way out laterally and then back to the starting position..



Let me know if this actually makes sense.

You'll know where the spot is because it'll hurt. Bad.
 
aceroni said:
So for my psoas / pectineus, I lay on something like a table on my back with both glutes on but one leg hanging off.
Find the spot in my groin and push on it hard with two or three fingers.

while holding spot, bring hanging knee up to chest in neutral position.

At the top, bring the knee inward, (I believe this rotates your hip internally,) then bring the knee all the way out laterally and then back to the starting position..

Let me know if this actually makes sense.

You'll know where the spot is because it'll hurt. Bad.
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It makes sense

And sounds horrible

I'll let you know when I do it
 
OHP 5x1@95% of T1RM

Warmup
DeFranco Simple 6
Strong Bamded Bully
Barbell Deltoid Mash

OHP
165x4x1
165x1x4

Standing Neutral Grip DB Press
60x5x10

DB Rows (my cardio for the day)
145x4x8

Low Pulley Facepulls/DB Curls/Rolling Tri Ext

Off duty starting now and through next week. Working normal working hours like the real world. Work will be hell Monday though so I'm pushing my squat day, once again, to tomorrow because I don't want to have to deal with the gym Monday night. Hips are feeling great though. I supersetted every group of exercises with a distraction.
 
How are the shoulders feeling these days?
 
Like absolute crap after that 2-board I did the other day. I still get some irritation but it's not hindering. Minor popping when I do the over/back motion. The banded bully sucks, but felt good. Mashed it with the ball against the wall and it hurt like ****. Ball mash where the lat meats the armpit is great as well. So by the time today rolled around and I got blood moving, it feels much better.
 
Sean1332 said:
Like absolute crap after that 2-board I did the other day. I still get some irritation but it's not hindering. Minor popping when I do the over/back motion. The banded bully sucks, but felt good. Mashed it with the ball against the wall and it hurt like ****. Ball mash where the lat meats the armpit is great as well. So by the time today rolled around and I got blood moving, it feels much better.
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That's how I think I tweaked mine, that damn 2 board....
 
Sean1332 said:
Like absolute crap after that 2-board I did the other day. I still get some irritation but it's not hindering. Minor popping when I do the over/back motion. The banded bully sucks, but felt good. Mashed it with the ball against the wall and it hurt like ****. Ball mash where the lat meats the armpit is great as well. So by the time today rolled around and I got blood moving, it feels much better.
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Have you tried the kettle bell therapy technique to correctly position the humerus in the glenoid socket?
 
jimbuick said:
Why is it any better than barefoot?
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Forgot where I read it. Olympic lifters support a crap load of weight overhead, so I guess it makes sense? I feel it keeps me vertical better

I probably just think that because I just happend to wear them and not cry because my shoulders didnt hurt lol
 
herderdude said:
Nobody knows, but it's true. Actually, it's probably just me who doesn't know.
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Only benefit I could imagine is the ankle support from lacing em up real tight, but they don't come up too high so.. It would also help keep weight along the outer part of the foot..But you'd be bowing the legs slightly to achieve this effect anyways..Aside from that... dunno
 
mcc23 said:
Only benefit I could imagine is the ankle support from lacing em up real tight, but they don't come up too high so.. It would also help keep weight along the outer part of the foot..But you'd be bowing the legs slightly to achieve this effect anyways..Aside from that... dunno
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They won't bow you screw your feet in counter-rotational. That's what I did today. Feet screwed in, glutes squeezed, lats flexed, elbows tucked.
 
Sean1332 said:
They won't bow you screw your feet in counter-rotational. That's what I did today. Feet screwed in, glutes squeezed, lats flexed, elbows tucked.
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Forcing the legs outwards contracts the medius.. Would be helpful for stabilization. I guess "bowing" is inaccurate
 
Not bad. Looked good to me big dog. Very tight, good form. Solid rep. I miss doing them not but don't miss the pain in my back hopefully another month and ill be back at em.


Edit: I have an ever so slight knee bend as in my knees aren't locked. You should never completely lock the knees but that's it. And no motion at the knees. Tight from the core down like a rock.
 
Sean1332 said:
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First OHP video ever. Time for you guys to critique the **** out of another movement. Wacha got??
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Looks good to me dude...Just be sure theres no backwards sway at lockout..Rotator cuff musculature is exposed when the arms are overhead..


edit: I try to keep the elbows a tad behind the wrists to provide resistance against that motion
 
mcc23 said:
Looks good to me dude...Just be sure theres no backwards sway at lockout..Rotator cuff musculature is exposed when the arms are overhead..

edit: I try to keep the elbows a tad behind the wrists to provide resistance against that motion
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What the hell are you talking about with that? You're supposed to slightly push the weight backwards at the top for full contraction of the traps.
 
mcc23 said:
Only benefit I could imagine is the ankle support from lacing em up real tight, but they don't come up too high so.. It would also help keep weight along the outer part of the foot..But you'd be bowing the legs slightly to achieve this effect anyways..Aside from that... dunno
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No. Olympic weightlifting shoes are designed with maximum ankle mobility in mind. Look at still photos of olympic weightlifters catching snatches and you'll see what I mean. I'm not really sure what you're talking about with the medius. You need to think in terms of movements instead of muscles.
 
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