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Sean's Powerlifting Journey

Squat

Squat-Oly shoe, comp stance, 55lb bar
145x8
235x5
325x3
415x1
465x1 + Belt
505x1 + Loose Inzer Gripper knee wraps
536x1
576x3 + Tightest wrap, out of the monolift

EFS Yoe Bar Good Mornings
155x2x8

Meh..

GHR
BWx10

Meh.. going home.

I was able to have someone work the monolift for me and someone spot. I wasn't mentally there until 576 but my brain finally clicked on. I wish I had squatted instead of pulled last Tuesday because I don't think my hips have fully recovered, seeing as my left hip feels like a bag of shït. Oh well. Like I said, I'll base a training max off of 610-615 for the upcoming weeks.
 
Nice work all around. Your beltless and belt no wraps numbers are nothing to sneeze at either...why the hell is that the saying coming to me now...
 
Thanks man. I'm curious about my max without wraps, but at the same time I really don't give a fück lol Long as I'm competing with wraps, I'll wear em above 500 for now

625/325/575 are my next goals, however long it takes.
 
Lol big man. Just home from work. Going 7 days a week FML
 
Money is good...training an issue. Down 14 lbs since the hours increased. 8(

You young studs are tearing it up though and I live vicariously through that. Lol
 
Well dang, looks like you can open with 576 now!
 
Wrivest said:
it will, but that's secondary to working glutes and back. I say this is whole back too, as his wide grip is working from his traps all the way to the low back.
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I feel like it would work em pretty good. Might have to try and recreate this after snatch grip dead
 
It's tough to say also, depending what you mean by "core". Most people you hear refer to core and abdominal as the same thing, which isn't completely true. You're core is your entire midsection area, front and back....so yeah, you can say this is a core exercise
 
CincyKiller45 said:
I do that exercise with a 45 degree back extension thing. Picked it up from Pete Rubbish. Absolutely smashes my hammies.
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I'm going to try it with the same implement, as I don't have a GHR...that's providing I have an ounce of gas left doing BBB.
 
Klokov does something similar with a barbell on his back. That would be interesting.
 
herderdude said:
Klokov does something similar with a barbell on his back. That would be interesting.
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Done those, like em better than off the floor.

But when I'm by myself and setup is a hassle, I just grab 2-3 45lb plates and hold them for hypers.
 
**** around day

Farmer Walks
100 x 2 Hallways x 2

Suitcase Carries
100 x 2 Hallways x 2

Dumbell Swings
50x4x10

Banded Pallof Press
3x8

Standing Banded Crunches
3x15

EFS Pullapart Series (70 reps total) x 3 sets

Hip & Shoulder distractions
 
Upper

2-Board Bench Press
225x8
235x8
255x8

Neutral Grip Incline DB Press
60x2x15

Pendlay Rows
225x5
245x5
265x5
275x5
225x10

Cable Tricep Pushdowns/Miniband Facepull
90x4x15/Doubled x3x20

Rear Delt Destroyer

Cuban Press/Low Pulley External Rotation

I'm going to be smart. My shoulder is feeling starting to feel better so I'm not going to ruin it. I'll 2-Board press for a bit, then floor press, then I'll work into full ROM bench press. I don't want to risk anything. That being said, it felt nice to get a chest pump again.
 
Wrivest said:
What's board press?
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2x4's nailed together and held on your chest in order to decrease the range of motion. Different board selections (1,2,3-board, ect) can be used for various stick points.

2-board isn't too far off my chest but still takes stress off of the shoulders.

Other ways: Pin press (off of rack pins, set at whatever height) and pause presses.

Each way is slightly different.
 
Board presses are the best and easiest IMO. I might get to do some boards and presses friday, I'm kinda excited.
 
Anytime you bench and there's no shoulder pain it's awesome. I always tell I had a good session when the next day just my chest is sore, my rotators don't bother me, and shoulder isn't tender. Those are great days
 
Wrivest-
You could even get a phone book , fold in half and tape. That's what I used for awhile. Just stick that baby under your shirt so it doesn't move on your chest and your gtg
 
smoker145 said:
Wrivest- You could even get a phone book , fold in half and tape. That's what I used for awhile. Just stick that baby under your shirt so it doesn't move on your chest and your gtg
Click to expand...
no need for right now. Shoulders are pretty good on the bench, as long as I keep my shoulder blades back. I have short basset hound arms so my ROM is rather minimal as it is
 
Wrivest said:
no need for right now. Shoulders are pretty good on the bench, as long as I keep my shoulder blades back. I have short basset hound arms so my ROM is rather minimal as it is
Click to expand...

You can die even if shoulders are healthy. Add some board presses after working sets, or do some cg bench tricep work with it. I need to start doing em again
 
I know a guy who's 5'8" 370 and does board presses. It's all on whether you need lockout or just some extra confidence holding the heavy weights. I'm thinking I'm going to go for a third consecutive 2-board PR and then move up to 3. Good call on using the boards, Sean. I pondered doing them to save the bicep for awhile.
 
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