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Sean's Powerlifting Journey

PalmFist said:
So is that legit testing, or more like "we have a testing program to covers our asses" type of testing for Henry
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More the former than the latter. He quit the Oly team due to the drug usage just as he was entering his strength prime. This is also the same guy that had a 2000+lb total in HS.
 
Isn't Brian Shaw in that realm?
 
Jesus. talk about strong bone structure, ligament and tendon support… at 220 I might pull 600 with 6 months training
 

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Cube-Explosive Bench
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Warmup
Lax mash upper/lower
Double lax TSpine
First rib mob
Forearm wall slides
Bench TSpine mob
Shoulder bully

Bench Press
Bar x15
95x10
135x8
165x5
185x3
225+Reactive Slingshot for 8 triples

Incline Dumbell Bench/CG Seated Row
50x3x20/120x4x15

Facepulls

Stretch
 
Sean1332 said:
Grip is way in now. Getting a better retraction from it. I think I need to work on my forearm angle?
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Desperately, yeah. Either flare more or touch lower.
 
Sean1332 said:
Grip is way in now. Getting a better retraction from it. I think I need to work on my forearm angle?
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No expert but yes it looks like you could drop it a bit lower onto your stomach and have a better angle.

You could also try flaring your elbows out on the concentric portion to get a stronger looking lockout and that may keep a better bar path for the following reps.

Arch looks solid though.
 
PumpHouse said:
No expert but yes it looks like you could drop it a bit lower onto your stomach and have a better angle. You could also try flaring your elbows out on the concentric portion to get a stronger looking lockout and that may keep a better bar path for the following reps. Arch looks solid though.
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Thanks bud. I'll give it a go next.
 
Rodja said:
More the former than the latter. He quit the Oly team due to the drug usage just as he was entering his strength prime. This is also the same guy that had a 2000+lb total in HS.
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Apparently he weighed 225 in the 4th grade and squatted 600 his freshmen year of high school. ****ing insane. I was 125lbs as a freshmen lol
 
I was around 200 freshman year. And around 142 my junior year. (Didnt have a senior year but weight would've been the same).
 
AZMIDLYF said:
I remember T-Nation having some quite a while ago.
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Yessir. Just now came across one that echoes what iparatroop sent me, except he told me to use 315...*******.

Jim, wasn't ZR writing complexes for you?

And today I made it to maintenance cals today with my only 'carbs' coming from lettuce and brocolli.

Half pound of bacon, half pound rotisserie chicken, 1 lb of ground beef with some Asian seasoning w/ brocolli in lettuce, Pronom mixed with Coconut Oil and a diet v8 tropical juice thing (the combination is actually pretty awesome), almonds, and might do a chicken Caesar salad because I'm still hungry.
 
Sean1332 said:
Yessir. Just now came across one that echoes what iparatroop sent me, except he told me to use 315...*******.

Jim, wasn't ZR writing complexes for you?

And today I made it to maintenance cals today with my only 'carbs' coming from lettuce and brocolli.

Half pound of bacon, half pound rotisserie chicken, 1 lb of ground beef with some Asian seasoning w/ brocolli in lettuce, Pronom mixed with Coconut Oil and a diet v8 tropical juice thing (the combination is actually pretty awesome), almonds, and might do a chicken Caesar salad because I'm still hungry.
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Are you doing just 3 days low carb before you start backloading? I'm reading the book now and can't decided if I wanna do a full week or just an abbreviated 3 days. I did low carb last year so I can battle through for awhile but I don't know if I want to.
 
joh408 said:
Are you doing just 3 days low carb before you start backloading? I'm reading the book now and can't decided if I wanna do a full week or just an abbreviated 3 days. I did low carb last year so I can battle through for awhile but I don't know if I want to.
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3 days and hopefully tomorrow's session will help deplete me a bit. **** 10 days lol I've already dropped water.
 
Go to Invalid Link Removed or Invalid Link Removed and search barbell complexes. Some decent reads in there. Or just YouTube anything with Don Shankle..... Dudes nuts!
 
Sean1332 said:
Yessir. Just now came across one that echoes what iparatroop sent me, except he told me to use 315...*******.

Jim, wasn't ZR writing complexes for you?

And today I made it to maintenance cals today with my only 'carbs' coming from lettuce and brocolli.

Half pound of bacon, half pound rotisserie chicken, 1 lb of ground beef with some Asian seasoning w/ brocolli in lettuce, Pronom mixed with Coconut Oil and a diet v8 tropical juice thing (the combination is actually pretty awesome), almonds, and might do a chicken Caesar salad because I'm still hungry.
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Yeah, which I might start doing again now that you've brought it up.....


Not sure why I ever stopped.
 
Sean1332 said:
The more I'm reading up the more I like it. Might be good to do once a week.
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i do complexes in some capacity almost every time I'm in the gym. Whether it's for a warmup or a full body heavy workout. Great for core strength and will make your grip like a vise!
 
Sean1332 said:
5/3/1 with your accessory?
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Yeah, he talks about it in the book. Like what I do on DL day, do the main movement according to the JM and then do the accessory lift afterwards 5/3/1 style.


Then do my other accessory work (and I figure each new wave I will increase the accessory work slightly, it should help improve conditioning and is a sustainable way of increasing volume).
 
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That is the article that I pull from when I do complexes (or modify similar to) most of the time.

I also did some crazy (I hatedddddd it) depletion workouts on the UD 2.0 diet and wanted to kill ppl. I don't want to do depletion work like that again haha
 
Barbell Complex

95lbs

Deadlift
RDL
Row
Clean
Back Squat
Good Morning
Push Press

6 reps, rest 45, 5 reps, rest 45, 4 reps and so on. Rest times decreased a bit.
 
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