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Sean's Powerlifting Journey

Deadlift 5x5@75% of T1RM 495

Sets x Reps

Conventional Deficit Deadlift
375x4x5 + 1.5" Deficit, Belt, Wrist Straps
375x1x5 + 4" Deficit

SSB Foam Box Squat, Wide Stance
425x4x3 + Belt, Knee Sleeves
436x1x3

Unilateral Leg Press/GHR
290x5x10/5x15

Deadlifts felt great regardless of how difficult conventional feels now. The hole in my hand is almost healed up so I should be good to pull raw on the Texas Powerbar next week.

The SSB Box Squats sucked ass. I'm still learning them for sure. Our monolift also sucks ass. The arms are so unsteady and the left one swung as I racked the weight and made the bar bounce off and I ditched the weight. Luckily the Spud straps caught it.

Exhausted. Videos in a bit. Gonna step on the stair stepper with a weight vest and get my cardio on (for the pure fact that I have an upcoming PT test)
 
I did deficit deadlifts today too! :D

Mine were all from a 2" deficit....4" sounds like death to me.
 
Holy **** those loose plates damn near gave me an OCD stroke.

I love your DL; it's so tight & technically proficient. I'm envious. How do you get away with not pushing your knees out?

I swear your legs didn't deviate from a perfectly straight line at any point.
 
Thought those deads looked great and explosive. I need to get some of those compression shorts to look diesel when I lift.
 
Swanson52 said:
Holy **** those loose plates damn near gave me an OCD stroke.

I love your DL; it's so tight & technically proficient. I'm envious. How do you get away with not pushing your knees out?

I swear your legs didn't deviate from a perfectly straight line at any point.
Click to expand...

That bar sucks. No collar but the 5.5lb ones fit it. The part of the bar that gets loaded is a smaller circumference.

Thank you. Its my most technically sound lift I have. I like my conventional better than my sumo because to me-it's the technically easiest lift to execute..it just feels heavy and I ENJOY sumo. I play around with toe direction. Slighty outwards for off the ground strength, straight forwards for a greater hip rotation. I have screwing them in but it's hard to tell.
 
Swanson52 said:
Holy **** those loose plates damn near gave me an OCD stroke.

I love your DL; it's so tight & technically proficient. I'm envious. How do you get away with not pushing your knees out?

I swear your legs didn't deviate from a perfectly straight line at any point.
Click to expand...

<-----doesn't like the plates to move AT ALL.
 
Sean1332 said:
Conventional Deficit Deadlift
375x1x5 + 4" Deficit
Click to expand...

Ha, you got a pretty good build for that conventional lift, getting that high off the floor and still making it look like a short stroke kiddo.
When the bar is damn near resting on my arches, (I don't go too deep too often) that pull is a mile long to get to the top and my form changes enough that I am not sure of the greatest carryover.
Your form still look like a reg conventional.
And your sumo is stronger huh?

Good bit of work there
 
PaulBlack said:
Ha, you got a pretty good build for that conventional lift, getting that high off the floor and still making it look like a short stroke kiddo.
When the bar is damn near resting on my arches, (I don't go too deep too often) that pull is a mile long to get to the top and my form changes enough that I am not sure of the greatest carryover.
Your form still look like a reg conventional.
And your sumo is stronger huh?

Good bit of work there
Click to expand...

Thanks Paul. Ive always been good with deficits. I'm not sure why...leg strength? I haven't had a rounded back except for some good mornings in months because of how I've been hitting my back lately.

Ive never tested a sumo 1RM but I feel more of a pop with sumo. Who knows...maybe I am stronger conventional lol I'm definetly more proficient with it.
 
Swanson52 said:
Holy **** those loose plates damn near gave me an OCD stroke.

I love your DL; it's so tight & technically proficient. I'm envious. How do you get away with not pushing your knees out?

I swear your legs didn't deviate from a perfectly straight line at any point.
Click to expand...

The quads are strong with this one.
 
Great video, Sean! :)
 
Sean1332 said:
Thanks Paul. Ive always been good with deficits. I'm not sure why...leg strength? I haven't had a rounded back except for some good mornings in months because of how I've been hitting my back lately.
Click to expand...

Maybe, but my referral was more that your form, does not look like you are standing on much of a box let alone 4"...!
You look like you are not overreaching to hit those deep defs at all. I can keep my butt lower than my shoulders on defs., but to make them look like a reg stance like you were, is pretty wild IMO.



Ive never tested a sumo 1RM but I feel more of a pop with sumo. Who knows...maybe I am stronger conventional lol I'm definetly more proficient with it.
Click to expand...

My bad. I saw your avatar and figured you were pulling sumo in comps!? What am I missin' there??? HA
s far as a pop with sumo, I can believe you, since you have a pretty monster squat for your BW. My squat is about #150 or so less, than my conventional and as far as me/sumo, it never felt right at all to me. You got some good lower body strength/leverages there dude...!
 
PaulBlack said:
Maybe, but my referral was more that your form, does not look like you are standing on much of a box let alone 4"...!
You look like you are not overreaching to hit those deep defs at all.

My bad. I saw your avatar and figured you were pulling sumo in comps!? What am I missin' there??? HA
s far as a pop with sumo, I can believe you, since you have a pretty monster squat for your BW. My squat is about #150 or so less, than my conventional and as far as me/sumo, it never felt right at all to me. You got some good lower body leverages there dude...!
Click to expand...

Ah gotcha man.

As for the avi-I pulled 560 in a single ply suit after a couple weeks of sumo in briefs, first time in the suit. 525 pulled as a 2nd attempt in a meet in April is my conventional PR and what my training max is based off of. I wasted some time messing around with single ply gear at the beginning of the summer. All it did was give me some confidence to have heavier weight on my back. No more single ply for me though. Deadlift needs to catch up to my squat for sure. My bench....**** my bench lol
 
In my experience, it seems like sumo is easy until it gets hard. Meaning anything under ~90% looks like speed work and then my heavy pulls are ass. But my form isn't dialed in on sumo pulls, either.
 
herderdude said:
In my experience, it seems like sumo is easy until it gets hard. Meaning anything under ~90% looks like speed work and then my heavy pulls are ass. But my form isn't dialed in on sumo pulls, either.
Click to expand...

Same boat. Sumos (even though my form sucked) were like pulling warm up weight up to damn near my 1RM.

I could pull without grinding straight to 6 bills, 635 stuck to the floor. Like there's no middle ground.
 
herderdude said:
I'm still waiting for his "Pillars of Legendary Hair" article.
Click to expand...

This is what I need! My hair is flowing lately....maybe one day it'll be like DGreen's. :o
 
bolt10 said:
This is what I need! My hair is flowing lately....maybe one day it'll be like DGreen's. :o
Click to expand...

I've seen you showing some luscious flow in your old vids. Kudos.
 
herderdude said:
I've seen you showing some luscious flow in your old vids. Kudos.
Click to expand...

I refuse to cut it until my next comp....its becoming a weird superstition. :eek:
 
First we hear how you're all young, then we hear how you're skinny...now we have to hear about your glorious heads of hair???

Fawk, this place is harder on my self-esteem than my wife and my mirror combined. :(
 
Swanson52 said:
First we hear how you're all young, then we hear how you're skinny...now we have to hear about your glorious heads of hair???

Fawk, this place is harder on my self-esteem than my wife and my mirror combined. :(
Click to expand...

Don't worry, Swanson. Two cycles of Stanodrol has thinned my dome considerably. That and 24 is the new 42.
 
herderdude said:
Don't worry, Swanson. Two cycles of Stanodrol has thinned my dome considerably. That and 24 is the new 42.
Click to expand...

I guess the upside is-if I decide to get on gear I don't have to worry about losing hair. Or having kids. Or PCT. :D
 
Sean1332 said:
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Click to expand...

Every assistance is a squat. Goes to what a lot of Chad says at his last seminar about special strength. Hard to program it all considering, well for myself at least, I have weaknesses that need addressing by specialty movements; Dan Green and people at the upper echelon don't really have weaknesses to address.

That said, throwing them in 1 at a time as a compound accessory to squat or dead sound like a good plan. That 1 and 1/2 squat thing sounds crazy.

JTS fanboy <----right here! Haha
 
rob112 said:
Every assistance is a squat. Goes to what a lot of Chad says at his last seminar about special strength. Hard to program it all considering, well for myself at least, I have weaknesses that need addressing by specialty movements; Dan Green and people at the upper echelon don't really have weaknesses to address.

That said, throwing them in 1 at a time as a compound accessory to squat or dead sound like a good plan. That 1 and 1/2 squat thing sounds crazy.

JTS fanboy <----right here! Haha
Click to expand...

I dunno, Rob. If you squat three different ways once or twice a week, I think the specialties will take care of themself.
 
Hey Sean the pulls looked great but the ssb looked like you were flopping on the box really hard.

You guys are stronger than me so take it with a grain of salt but I think you should try to sit back harder and reach for the box until you hit it:
as opposed to just dropping on the box.

I'd say your second set looked the best
 
aceroni said:
Hey Sean the pulls looked great but the ssb looked like you were flopping on the box really hard.

You guys are stronger than me so take it with a grain of salt but I think you should try to sit back harder and reach for the box until you hit it:
as opposed to just dropping on the box.

I'd say your second set looked the best
Click to expand...

Yeah I'm triednot to plop. I dunno what I'm doing with that box. I was just watching it again. Ive never really squated wide stance before so it feels weird as hell. I'll drop the poundage and work on sitting back more. I'm fairly embarrassed by them. I'll watch the second set again. Thanks dude.
 
For a box squat or a multi-ply squat or a sumo squat, you're not screwing your feet into the ground like KStarr teaches, you're pushing your feet directly sideways into the sides of your shoe and sitting as far back as you can.
 
Very good point. Only a few reps I actually screwed my feet in. Box squat=out of my comfort zone.

No plop, screw feet. Check.
 
herderdude said:
I dunno, Rob. If you squat three different ways once or twice a week, I think the specialties will take care of themself.
Click to expand...

My squat assistance is other squat variations.... :D
 
Sean1332 said:
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Beautiful deads man! Just watching this would have saved me some time researching technique again today.

I may be pulling more, but I'm technically challenged and need to work on my form again. Old habits die hard.

Invalid Link Removed
 
supermanjow said:
Beautiful deads man! Just watching this would have saved me some time researching technique again today.

I may be pulling more, but I'm technically challenged and need to work on my form again. Old habits die hard.

Invalid Link Removed
Click to expand...

Ill check it out tomorrow when I'm on the computer (your vid is not available for mobile apparently) But thank you bud. Try warming up with deficits possibly. Herder has a good tip for finding optimal hip position by standing on a deficit and pausing.
 
Sean1332 said:
Ill check it out tomorrow when I'm on the computer (your vid is not available for mobile apparently) But thank you bud. Try warming up with deficits possibly. Herder has a good tip for finding optimal hip position by standing on a deficit and pausing.
Click to expand...

Who's Herder?
 
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