Sean's Powerlifting Journey

Good speed off the floor man.
A bit of top work and you will have six big ones -[][][]----[][][]- in your tool shed...!
 
PaulBlack said:
Good speed off the floor man. A bit of top work and you will have six big ones -[][][]----[][][]- in your tool shed...!
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Thanks man. Your pulls are definetly motivation. The speed off the floor is due to the slightly wider stance. I can probably afford to bring it in slightly to help with the lockout.

6hundo will be next!
 
Sean1332 said:
Thanks man. Your pulls are definetly motivation. The speed off the floor is due to the slightly wider stance. I can probably afford to bring it in slightly to help with the lockout.

6hundo will be next!
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Yeah, your feet were a little outside your knees.


My buddy Chris (gym owner and owner of a 705 meet DL) always told me that you want to have the knees directly above the ankles for sumo. So that might be worth thinking about trying.
 
jimbuick said:
Yeah, your feet were a little outside your knees. My buddy Chris (gym owner and owner of a 705 meet DL) always told me that you want to have the knees directly above the ankles for sumo. So that might be worth thinking about trying.
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Yeah I've heard the same and that's where I initially did them. That's preached by Dave Tate as well. Putting them out let me keep my hips slightly higher and much closer to the bar and I've felt more successful with this positioning. That was my "breakthrough" and where I'm comfortable pulling. I'll just build the lockout better and/or inch the stance in to find a happy medium. This also was my "everything I got" PR so a slow lockout should be anticipated I suppose.
 
Sean1332 said:
Sumo 1RM test following 9 Week Cube Kingpin Cycle

Previous sumo deadlift max was 495 in training in early fall I believe, and 485 in a meet (October). 535 was a previous failed lift at that meet. I pulled 535 with a troubled lockout from 2" blocks a couple weeks ago.

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Warmup
-Did most of the MFR and hip mobility drills last night
-Thoracic spine/calve/glute/hamstring lacrosse ball mash 30 seconds each
-Side Lunges with overhead extension

Deadlift
135x8 Conventional
225x6 (3) Conventional (3) Sumo
315x5 + Sumo
405x1
455x1 + Belt
495x1 This is my mind fück # and it was easy
535x1 PR
556x1 PR

GHR/Sissy Squat Stand/Walking Lunges
BWx3x15/70x3x12/BWx3x15
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Very good pulls man and it looked solid.

Sean1332 said:
haha gotta get those toes shuvved into the shoes tight
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I do the exact same thing don't care how I look haha.
 
Great pulls bro! You looked a little confuses about just how you wanted to attack the bar....that due to the mind F that is a PR attempt??
 
Kingpin, lol. Good tugging.

How are your shoulders doing, bud? Have a merry one!
 
jinxie said:
Kingpin, lol. Good tugging. How are your shoulders doing, bud? Have a merry one!
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lol kingpin, boss, version 3, whatever

Shoulder mobility is good and no tenderness to touch. It only hurts if it's in that deep stretch position like a dip. Everything else is pain free. I'll keep working on it this following week and see where it goes.

I found a place that does ART so I may go next week.
 
Sean1332 said:
lol kingpin, boss, version 3, whatever

Shoulder mobility is good and no tenderness to touch. It only hurts if it's in that deep stretch position like a dip. Everything else is pain free. I'll keep working on it this following week and see where it goes.

I found a place that does ART so I may go next week.
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Nice. I will hit you offline re some other ideas, so I can send attachments.

ART hurts, but can be very effective. Find someone strong as you are going to wear the provider out, for sure. I destroy the gal that does ART on my elbows. She had to take a week off because of me, lol. Out on workers comp because of me.

Rolfing is great too, but that really hurts. But you like pain, buddy, that much is obvious.

Take it easy. Merry merry.
 
jinxie said:
Nice. I will hit you offline re some other ideas, so I can send attachments. ART hurts, but can be very effective. Find someone strong as you are going to wear the provider out, for sure. I destroy the gal that does ART on my elbows. She had to take a week off because of me, lol. Out on workers comp because of me. Rolfing is great too, but that really hurts. But you like pain, buddy, that much is obvious. Take it easy. Merry merry.
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Sounds good brother. I appreciate it. I'm all ears! The lax mash is working but thought ART might be able to feel things out better.

I'll also be receiving this tomorrow so I'll see how this does as well. Rodja claims it's pretty gnarly.

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Happy holidays. Drink and be merry.
 
Nice PR, like you said the lockout needs to more work. How'd the lockout feel, forward on your toes at all?

The wider I go, the harder it is to lockout but easier to break.
 
Sean1332 said:
I think IPF uses a standard bar.
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It just seems like her feet are barely past shoulder width and she's collar to collar, you know? I've seen people do that, but they're ungodly tall.

Great fckin pull, buddy. Way to come back this training cycle and fck shyt up. Have a merry Christmas with you and yours. When's the big-ass three wheel bench?
 
NomZ said:
Nice PR, like you said the lockout needs to more work. How'd the lockout feel, forward on your toes at all? The wider I go, the harder it is to lockout but easier to break.
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Thanks, Nomz. Honestly, everything felt right. The only issue was my right (over) hand riding on my thigh which made me struggle a bit. It was just heavy.

herderdude said:
It just seems like her feet are barely past shoulder width and she's collar to collar, you know? I've seen people do that, but they're ungodly tall. Great fckin pull, buddy. Way to come back this training cycle and fck shyt up. Have a merry Christmas with you and yours. When's the big-ass three wheel bench?
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Happy holidays to you too, Dude. And the 3 wheel bench will come when I know my AC joint is %100. I'll try to hit my squat this week though
 
Baby powder your thighs and the back of you arms for easy sliding.

You switch your underhand at all for the lighter stuff?
 
NomZ said:
Baby powder your thighs and the back of you arms for easy sliding. You switch your underhand at all for the lighter stuff?
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I powdered my underhand arm, which is the one I used to flex, and thighs as per your advice and it was wonders. I'll do the same with the other as well. And no, I should, huh
 
Sean1332 said:
I powdered my underhand arm, which is the one I used to flex, and thighs as per your advice and it was wonders. I'll do the same with the other as well. And no, I should, huh
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Yep, powder both equally, you cannot have too much.

Yes, don't want to get too imbalanced.
 
I never switch underhand grips on dead it's always been my left. Is that really an issue ?
 
I can't think of the last time I switched my hands when pulling. Same as everything, I simulate what I'll be doing at a meet.
 
Rodja said:
I can't think of the last time I switched my hands when pulling. Same as everything, I simulate what I'll be doing at a meet.
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All my maximal pulls are done with the same underhand out of setup habit, but I switch every workset, never had a problem with grip on the platform or in the gym.
 
Rodja said:
I did when I was younger, but fell away from it. I didn't see the point of micromanaging to that level.
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I noticed it was only enhancing imbalances I naturally had thanks to scoliosis.
 
Rodja said:
That's an extraneous situation, but completely understandable.
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While it may be micromanaging, if it's not hindering performance, would you not agree that is indeed smarter to switch just from a biomechanics/anatomy point of view?
 
I guess it's something I thought you should do that I chose not to.

This is awesome:
 

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NomZ said:
While it may be micromanaging, if it's not hindering performance, would you not agree that is indeed smarter to switch just from a biomechanics/anatomy point of view?
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It's actually the opposite from both a biomechanical and motor programming perspective. Those are completely about repetition and getting to the autonomous stage.
 
Rodja said:
It's actually the opposite from both a biomechanical and motor programming perspective. Those are completely about repetition and getting to the autonomous stage.
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Feel free to educate me, I'm just a lowly Kin senior.
 
NomZ said:
Feel free to educate me, I'm just a lowly Kin senior.
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They're both intertwined as far as why it's a good idea to keep the same grip. When you do something in a certain way, it becomes engrained within the brain. Even seemingly innocuous changes result in a different program wing created in the brain. The more difficult the skill, the bigger these tiny changes cause.
 
Rodja said:
They're both intertwined as far as why it's a good idea to keep the same grip. When you do something in a certain way, it becomes engrained within the brain. Even seemingly innocuous changes result in a different program wing created in the brain. The more difficult the skill, the bigger these tiny changes cause.
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Understood, misread that statement in another direction.
 
Interesting take on deficit deads. I've never seen anyone pull from a 6" deficit, so his critique of that particular lift seems a bit sensationalistic.

Overall, however, I do tend to agree (like I'm an expert or some shìt), and think accommodating resistance is a better choice.
 
Cube-Upper Repetition

Incline Log Press
155x8
195x8
225x7 + Titan Ram
205x8
155x10 - Titan Ram

Log Clean & Press
155x3x6

Low Pulley Cable Row, D-Grip + Miniband
130x5x8

Tri-Set
-Rolling Dumbell Tricep Extensions
-Low Pulley Facepull
-Dumbell Curls

Light Banded Pallof Press/GHR Sit-ups

Quick day, in and out. The shoulder is feeling good and the log was a good pressing substituted. Hoping to squat on Sunday.
 
Swanson52 said:
Interesting take on deficit deads. I've never seen anyone pull from a 6" deficit, so his critique of that particular lift seems a bit sensationalistic. Overall, however, I do tend to agree (like I'm an expert or some shìt), and think accommodating resistance is a better choice.
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Cressey also doesn't 'fully' support using percentages in training.

He deadlifts more than me though.
 
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