Sean's Powerlifting Journey

Squatting with zero lower back pain is a beautiful thing! No hyperextending the lower back at the beginning and JD Limber 11 as my warm-up. Got a couple good hip pops on the cosack squats again.

It feels weird not hyperextending the lower back, but I literally sit into the squat now with zero effort. When I was doing that in the past, "sitting" into the squat would have meant instantly falling on my ass. I didn't video to see if my butt wink is gone, but it's gotta be less of one at least. It's been about 3 months now since I have done any squatting if memory serves, and my form has changed a bit. But I was still able to hit 455 for a single.

I missed my Squats so much that I'm starting a 531 routine for my comp prep training. Wendler posted a new one on TNation recently. I'm not going to be able to follow all the cycles exactly because I'm pressed for time, but I modified the first round to fit my schedule. Check it out!
 
Cube-Repetition Squat

Warmup
Lax mash glute/hip flexors
Foam roll ITB/Adductors
Olympic wall squat w/average band w/Ext Rot
Side lunges with overhead extension
Sumo rocker stretch

Buffalo Bar Squat
140x8
230x8
320x5
370x1
+Belt
Working sets:
421x5x5 Comp Stance/Knee Sleeve/Oly shoe
471x1x2 Close Stance/Knee Sleeve/Oly shoe
471x1x2 Sumo Stance/Knee Sleeve/Flat sole

Safety Squat Bar Suspended Good Mornings
242x8
292x2x8

Unilateral Leg Press
2pps x3x15

Minibanded Wall Squat
3 sets of 45 seconds

Post
Static HF stretch
Foam roll ITB/Quad/Adductor

Decent day. My left hip had been feeling bad and I narrowed it down to my glute med and TFL. Second I mashed them out, it cleared, so now I'm looking forward to pulling sumo again Monday.
 
Nice squatting and strong GMs Sean. I need to work GMs back into my routine
 
Vid coming of the main squats?
 
Last set of 420 and the wide stance is loading.

I need to weigh the buffalo bar. It's either 50 or 55. I counted it as 50 today. Counted it as 55 in the past.
 
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Last working set and my wide stance set.

I had trouble with the Nike squat shoes the first two sets. I don't feel like I'm able to generate any torque into the floor with them whatsoever so I kicked them off. Got a couple ideas from Dave to make them more form fitting to my foot so hopefully that does it. If I can't get them how I want them, be prepared for a $100 Nike sale.

Switching randomly to the flat sole almost made me eat shít on that walkout lol Hard getting into a low bar position with the buffalo bar, and obviously I'm not mobile enough to squat that wide yet. Oh well.

Open for critique as always.
 
Sean1332 said:
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Last working set and my wide stance set.

I had trouble with the Nike squat shoes the first two sets. I don't feel like I'm able to generate any torque into the floor with them whatsoever so I kicked them off. Got a couple ideas from Dave to make them more form fitting to my foot so hopefully that does it. If I can't get them how I want them, be prepared for a $100 Nike sale.

Switching randomly to the flat sole almost made me eat shít on that walkout lol Hard getting into a low bar position with the buffalo bar, and obviously I'm not mobile enough to squat that wide yet. Oh well.

Open for critique as always.
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What size Nikes?
 
Yeah, there comes a certain width where I just can't torque anymore. I just switch to the box squat style and spread the floor. Those were freaking gnarly wide, dude. You'll need your Super Centurion for that.
 
I think you nailed it Sean; going that wide with your feet at like 30 or so degrees is gonna be hard IMO. I know it's nothing new, and I suspect you know, but just in case you you weren't, spread the floor with the with emphasis on heels and not whole foot.

I'll be honest though, if you didn't mention the foot I probably would have just chalked to a bad day with my amateur eye.
 
rob112 said:
I think you nailed it Sean; going that wide with your feet at like 30 or so degrees is gonna be hard IMO. I know it's nothing new, and I suspect you know, but just in case you you weren't, spread the floor with the with emphasis on heels and not whole foot. I'll be honest though, if you didn't mention the foot I probably would have just chalked to a bad day with my amateur eye.
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Someone mentioned it when they saw it and I compared it to other videos. I honestly had no idea I was walking out like that!

Look at this shít. ****ing fancy.
 

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Wtf is that picture about?


Damn that width looks painful, no thanks Jeff.
 
Sean1332 said:
lol the coaches eye app. Was just ****ing with it. No idea how to use it.
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I used the bar sense app and looked at my log presses from yesterday.

The speed difference from 200-210 was ~.5M/s slower and from 200-220 was ~2M/s :yikes:
 
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Conditioning/Core/Recovery

Farmer Walks
100x2 hallway lengths x4 trips

Suitcase Carries
100x2 hallway lengths x2 trips

Dumbell Swings
50x3x20

Cambered Bar Ab Rollouts
BWx4x8

Standing Banded Crunches
Strong Blue x3x12

Band traction for the hips and shoulders.
 
CincyKiller45 said:
Sounds kinky. Good conditioning day man. I think I'm going to steal some of your ideas.
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lol awesome

and it makes for a quick but decent day.

Today I didn't have very much energy so I just went in for a half hour and got a quicky in.

Prewo:
Green Mag and Prodigy sample (tastes pretty good and solid energy)

Warmup:
Beastie Ball mash pecs
Double lax mash TSpine
Bench TSpine mobilization

Meadows Rows
90x8
110x8
135x8
155x8

Triple Threats/Rolling Dumbell Extensions
Mini's x3x12/50x4x8

Barbell Curls/Pullaparts
Bar x3xAMRAP/Mini x3x50

Done.
 
Sean1332 said:
I'm reading Carb Backloading right now. How bad are the first 10 days going to suck?
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I've done the anabolic diet before, which involves the same strict keto the first 2 weeks.

Honestly, it was pretty much awesome through and through. The worst part was the constipation. I did it all by the book and I still, more or less, had to put up with not shítting that well for 10 days.
 
Torobestia said:
I've done the anabolic diet before, which involves the same strict keto the first 2 weeks. Honestly, it was pretty much awesome through and through. The worst part was the constipation. I did it all by the book and I still, more or less, had to put up with not shítting that well for 10 days.
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Eh I can deal with that. I've just never gone carbless...ever..like ever ever. All I give a crap about is my strength. Is it going to be shot this week?

Thanks for the feedback though man. Gives me so hope. I believe Rodja CBLs and Herder has before?
 
Sean1332 said:
Eh I can deal with that. I've just never gone carbless...ever..like ever ever. All I give a crap about is my strength. Is it going to be shot this week?

Thanks for the feedback though man. Gives me so hope. I believe Rodja CBLs and Herder has before?
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I can't really say I felt at all run down. If you do just eat more, lol. IIRC you should avoid too much* EVCO before you've become keto-adapted. I believe the reason had something to do with how EVCO is metabolized (read: not what it's metabolites are, but something about the metabolism process itself (maybe the enzymes responsible?)).
 
Torobestia said:
I can't really say I felt at all run down. If you do just eat more, lol. IIRC you should avoid EVCO before you've become keto-adapted. I believe the reason had something to do with how EVCO is metabolized (read: not what it's metabolites are, but something about the metabolism process itself (maybe the enzymes responsible?)).
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Exuse my ignorance, still reading up on the keto part and all, but what is EVCO?
 
Epharm has a new supplement that helps you achieve deep ketosis in 2-3 days. That will make the first ten days much easier. Once you're in keto, it's a cake walk.
 
I did carbless for about 3 months worked well for weightloss but I got irritated very easily didn't really read much about it before I started so I may have implemented it wrong...

I did see in one of Mark bells videos he said that he ate coconut oil by the spoon full which is what I do every night before bed

Just wanted to add my 2 cents
 
My body comp on Cube and Carb Nite changed something ridiculous. I had a four pack and was 214 in July. But I ended up feeling run down after maybe six weeks of running it and crammed my face to prep for the August meet. Could have taken other steps to recover better, but I didn't. I may go back to it, it's really not bad to follow, strength didn't dip, and pounds of fat flew off. YMMV.
 
Herder, When u did carb nites did u shoot for a specific caloric amount? Or did u follow how it's setup in the book where u eat when your hungry and enough to satisfy u?
 
I appreciate the info, guys. I think this diet may actually be possible with my gym as well. Question is, do I want to do this less than 2 months out from a meet.
 
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