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Sean's Powerlifting Journey

Yeah mobility work and doing prehab stuff, is so important when taking some time off. I made sure to take some bands and my foam roller and lax ball when i went out of town so i could keep up with mobility.
 
Glad you worked out the shoulder issue. I guarantee you could do smolov. Did you take 90% as your training max or 100%?

The key for me on jr was to take as much time as I needed between sets. The time got less and less each week.
 
CincyKiller45 said:
Glad you worked out the shoulder issue. I guarantee you could do smolov. Did you take 90% as your training max or 100%? The key for me on jr was to take as much time as I needed between sets. The time got less and less each week.
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Oh, I did %100. That's probably why it was all ****ed up! It had me doing sets/reps with 600 towards like that 10th week lol I'll recalculate with %90 and see how much better that is. I doubt I'll do it.
 
Irregardless of what program you run you're going to get stronger. I couldn't have done 100% either. Especially since my max was based on having the belt and I went beltless.
 
CincyKiller45 said:
Irregardless of what program you run you're going to get stronger. I couldn't have done 100% either. Especially since my max was based on having the belt and I went beltless.
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Agreed. Smolov was a fall back plan of I had given up pressing for a great amount of time. I shall remain on the Cube.
 
Back at it finally

Cube-Week 2- Speed Pulls

Deadlift
345x5 Singles (Convo)
345x8 Singles (Sumo)

4" Deficit Stiff Legged Deadlift
315x3x8

Snatch Grip Deadlift (Oly Shoe)
315x2x8

Pendlay Rows
225x5x5

Dumbell Bulgarian Split Squat
40's x didn't count x a few sets

Bleh. ****ing wore out. Everything moved quick today, just not much energy.
 
It's also been a while since I've pulled on a stiff bar. I'm used to having some slack to pull out. This bitch was an inch off the ground before I even fully initiated the sumo pull
 
Sean1332 said:
Back at it finally

Cube-Week 2- Speed Pulls

Deadlift
345x5 Singles (Convo)
345x8 Singles (Convo)

4" Deficit Stiff Legged Deadlift
315x3x8

Snatch Grip Deadlift (Oly Shoe)
315x2x8

Pendlay Rows
225x5x5

Dumbell Bulgarian Split Squat
40's x didn't count x a few sets

Bleh. ****ing wore out. Everything moved quick today, just not much energy.
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Does the cube have you training off percentages?
 
So you did five singles convo then 8 singles sumo?
 
Yessir. I can post a link for ya in a bit. I didn't really follow em today. For deads, I tend to auto-regulate a bit more. Squats, I tend to follow fairly closely. I'm not too keen on following them precisely/religiously. It should be a guide.
 
Sean1332 said:
Yeah. 5 in roughly 10-12 seconds. Was gonna stick to convo, but convo is no fun. Sumo pops. :D
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Sumo is fun, especially when my hips cooperate. Even repping sumo is WAYY more fun than repping conventional. Repping conventional is like asking to be punched in the face. It sucks, you question why you decided to do it, and it makes people question your sanity.
 
herderdude said:
Sumo is fun, especially when my hips cooperate. Even repping sumo is WAYY more fun than repping conventional. Repping conventional is like asking to be punched in the face. It sucks, you question why you decided to do it, and it makes people question your sanity.
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Yeah convo reps suck ass. My sumo has been poppin up fast lately. I hadn't done sumo on a speed/explosive day in a long long time so I figured I should actually do it today.
 
throneof said:
Does the cube have you training off percentages?
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So a lift will rotate weekly: Heavy Day 1, Explosive Day 1, Repetition Day 1. Week 4 begins Day 2's. Week 7 begins Day 3's.
 

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Looking good Sean. 4" deficit stiffs? You must be pretty mobile/flexible, I think I would round too much to even try that.
 
herderdude said:
Sumo is fun, especially when my hips cooperate. Even repping sumo is WAYY more fun than repping conventional. Repping conventional is like asking to be punched in the face. It sucks, you question why you decided to do it, and it makes people question your sanity.
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Agreed.

Though I do think conv is more fun than sumo, by far.

I guess that's because when I sumo the bar likes to land on the toes :(
 
Saw Corey Hayes doing some heavy heavy sumo stiffs yesterday. Dunno if you've ever tried them, but they could be a something.
 
herderdude said:
Saw Corey Hayes doing some heavy heavy sumo stiffs yesterday. Dunno if you've ever tried them, but they could be a something.
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I've tried them before and it didn't feel like it targeted the hamstrings as well, but they're definetly a decent variation. Maybe I'll give em another go again.
 
Dude. I'm getting REALLY tired of seeing your buddy Richard pull 20lb rep PRs on my facebook.
 
Cube-Pressing Variation

Warmups
Lax Mash
Peanut TSpine mobilization
Forearm wall slide w/shrug and liftoff
Banded Bully

Incline Bench
135x10
155x8
185x3x6
185x12 + Titan Ram

Dumbell Rows/Bottoms Up Kettlebell Press
150x5x8/30x3x10

Banded Facepulls w/Ext Rotation
SS w/ Tricep Rope Ext w/ Fat Gripz

RC work

So...I felt good for pressing but decided on a different variation to build up my pressing muscles and because their muscular endurance sucks now. That being said, I pressed pain free with a lift that has been painful for me for over an entire year. My left AC is feeling better. The second I let up on rehab work, it starts to suck, but as long as I maintain it, it's pain free. Also, whatever was bugging my right shoulder, seems to have disappeared. A lot had to do with proper scapula positioning I think.
 
Good to see its getting better. Inclines are brutal. Good call on scapula position. I notice I get sore on the movement if its not pulled back right.
 
Dude, and here I been feeling good about DB rowing 100's then I see this. Not even right!

I'm glad the shoulder health is improving. You got bench PR's to smoke.
 
CincyKiller45 said:
Dude, and here I been feeling good about DB rowing 100's then I see this. Not even right!

I'm glad the shoulder health is improving. You got bench PR's to smoke.
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He's due, man. Smacked 275 in the balls so hard a month ago, so hard it's not even funny.
 
Thanks gents. It'll still be a bit I feel before I hit my bench PR. I'm pretty sure this is a step backwards but hopefully being more conscious about what my scapula and humerus are doing will allow me to take a bigger step forward eventually.
 
Screw catching up. Ain't nobody got time for that.

In for the rest though!
 
Anyone here use the Front Squat harness? Repetition Squat day tomorrow. I'd like to do some heavy Front Squat's after em but I don't want to risk the bar on my AC joint quite yet.
 
Sean1332 said:
Anyone here use the Front Squat harness? Repetition Squat day tomorrow. I'd like to do some heavy Front Squat's after em but I don't want to risk the bar on my AC joint quite yet.
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What's the issue with front squats for you?


Is it the hand position or the bar resting on your shoulders?


If it's the hand position I would recommend wrapping wrist wraps around the bar and holding those.


If it is the bar resting on your shoulders I vote for zercher squats.
 
RegisterJr said:
Screw catching up. Ain't nobody got time for that. In for the rest though!
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Cliffs:
He eats
He lifts heavy stuff
He has a bad shoulder that he whines about a lot
He landed a rep gig
He's #37 or something on plwatch
He didn't make 198
Swanson is in and out of service
 
jimbuick said:
What's the issue with front squats for you? Is it the hand position or the bar resting on your shoulders? If it's the hand position I would recommend wrapping wrist wraps around the bar and holding those. If it is the bar resting on your shoulders I vote for zercher squats.
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Nah my hand position has never been a problem. The issue is having the load on my AC joint. Though I'm sure it would feel fine, I don't want to risk it's vulnerability while it's still healing. I know the harness won't place it there but I've never squatted heavy with it either.

Hm Zerchers...I may give those a go. Any good links on them?
 
iparatroop said:
Cliffs: He eats He lifts heavy stuff He has a bad shoulder that he whines about a lot He landed a rep gig He's #37 or something on plwatch He didn't make 198 Swanson is in and out of service
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Damn...You called me out big time on #3

You're right.

No more whining.
 
I haven't used it yet...well I tried it on lol. I figure with the harness it should be easier to hold and take the strain off
 
Sean1332 said:
Nah my hand position has never been a problem. The issue is having the load on my AC joint. Though I'm sure it would feel fine, I don't want to risk it's vulnerability while it's still healing. I know the harness won't place it there but I've never squatted heavy with it either.

Hm Zerchers...I may give those a go. Any good links on them?
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Invalid Link Removed
 
iparatroop said:
I have the same issue, which is why I mentioned it. Front squats have never bothered it though I just keep my shoulders rolled forward, chin tucked and arms crossed.
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I'll give it a go. If not, then I'll try the harness. If that's gay, which I think it will be, I'll do/try Zerchers.
 
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