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Sean's Powerlifting Journey

Since u mentioned roll your delt I started doing the same before every workout and the dull pain I was getting in my shoulder is gone
 
Nice workout! And I LOVE carb backloading! To date is the best diet I have been on to get strong and stay lean.

However Ive noted that to cut weight Carb Nite works better. Which is kind of what Im doing now.
 
Sean1332 said:
And RC work. 3x10 each of band internal/external rotations.

Shoulder: Mobilizing the first rib has made a big difference. I've found a test/retest for it. Do a few forearm wall slides. Then mobilize the first rib and forearm wall slide again. Massive difference. I'm still mashing both pecs and scapulas at least twice a day for no more than a minute. I notice on my left delt, the shoulder with the AC prob, has a tender bump I can feel if I mash it. I'll post a pic later. Regardless, lifting is pain free. I just have to constantly focus on scap retraction.

And diet: Zero issues with strength, energy or endurance, despite it being noon and only having 50g of protein in me. I also figure I'd wake up bloated but I haven't. I took 1000mg of Agmatine pre-bed. I'm not sure if that helped or not.
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Sean, what do you mean by mobilizing the rib? Been having RC issues lately as well.
 
Originally Posted by gokix811
Sean, what do you mean by mobilizing the rib? Been having RC issues lately as well.
Here is what I do. I did a different one yesterday when I had the squat bar loaded after my squats. It's shown if you youtube "Kelly starrett first rib"
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It may not help your RC problem. It helps my AC joint because the tissue around my clavicle is tight, including that portion around the first rib. It allows me to freely raise my arm overhead, which is great because I have depressed scapulas, as per Tony Gentilcore.

I would read through:
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and
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Also, Torobestia is recovering from shoulder issues and is more educated on the subject. All I know is what I read. If I try something that works, good. If not, I keep reading lol
 

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GoHardOrGoHme said:
Nice workout! And I LOVE carb backloading! To date is the best diet I have been on to get strong and stay lean. However Ive noted that to cut weight Carb Nite works better. Which is kind of what Im doing now.
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Thanks man! You're giving me some extra hope for backloading.

I'm ****ing craving carbs right now lol it needs to be 6 already
 
Sean1332 said:
It may not help your RC problem. It helps my AC joint because the tissue around my clavicle is tight, including that portion around the first rib. It allows me to freely raise my arm overhead, which is great because I have depressed scapulas, as per Tony Gentilcore.

Also, @Invalid Link Removed is recovering from shoulder issues and is more educated on the subject. All I know is what I read. If I try something that works, good. If not, I keep reading lol
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You must spread some rep before giving it to Sean again...

Thank you for that!
 
So I guess it's on my Bicep tendon where I feel a tender bump if I mash it.

Edit: Can't find the bump now. I guess it's just tender.
 

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Cube-Heavy Deads

Warmup
Beastie Ball mash glute/ham/hip flexors

Deadlift
135x8
225x5
315x5 Sumo
405x1 + Belt
455x3x3
495x5 + 4" Block
535x2

Barbell Rows (Chris Duffin style :P )
225x5
275x5
315x3

Banded Leg Curls/Dumbell Stepups

Awesome pulling day. I felt great. It only sucks because I'm at work so I have to ride the weight back down so I don't break things. Just made me more tired.
 
Those shorts aren't hiked up either. They're actually that short. I'm quite proud of my short shorts purchase. You'll be seeing them a lot.
 
You Are using straps isn't that illegal ;) just kidding. Looking super strong man. I need to play around with sumo a little bit sometime. My hips don't like it much. But they have gotten a lot better as I have worked on mobility. Good work in here lately as usual.
 
Sean1332 said:
Thanks Rob. When the stars are lines up perfectly, it pops fast. If one tiny ****ing thing is off, then it stops me dead. Hopefully it stays like this.
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The struggle is real.
 
When you are moving the poundages that you do, the days of powering through it are over. Technique and weak points become the critical areas.
 
345x11 on squats!

Still have a little butt wink, but its no where near as bad as in the past. The reps where it is happening the worst are the ones where I start letting my glutes relax on the bottom. As long as I keep them tight its barely there at all. I've got a vid I'll post when it gets uploaded.
 
Dang. That's an impressive piece right there
 
Cube-Bench Variation

Warmup
The usual

Swiss Press Bar Bench
35x10
85x10
125x8
175x5
215x1
235x3x4 Working Sets
265x6 + Reactive Slingshot
275x3
125x10 -Slingshot, Center Close Grip

Swiss Press Bar Skullcrushers
85x4x12

Close Grip Seated Cable Row
175x8
190x8
205x8
175x3x8

Facepulls
55x100 total reps

Videos in a few. That bar is a bitch to unrack.
 
herderdude said:
Everything feeling good?
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External impingment in my right shoulder is non existent. My external rotators on that side are weak, but they're pain free so I was able to add some weight on for my prehab rotations. I still feel tightness in my AC, and it doesn't feel the same retracting. I feel my rear delt being worked better when doing Facepulls, whereas before, it felt like it wasn't firing. Once I loosen it up, it feels absolutely perfect. Mashing my pec minor isn't doing much for it anymore and it's almost like the tightness has shifted to my Bicep tendon. But, another pain free pressing session.

blah blah blah blah here's the video!
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Difficult to unrack and difficult to control. It wants to break your wrists and roll back. I honestly think it's harder than the straight bar. I don't feel my back being used as well. It did feel great on the shoulders and it forced me to touch low and lookey there, my forearms stayed upright.

I used the second neutral grip until I used the slingshot, then I switched to the outside grip. The narrowest neutral grip was uncomfortable on my AC, probably because of the increased ROM. I'll steer clear of using this bar for a main movement. My focus needs to be on competition bench. I'll use it for Tricep work (holy pump) and want to try incline presses with it.

Despite only having 800 calories in me, I had a huge pump. The entire bag of Twizzlers I ate last night had something to do with that :)

My weight remains 222-225 yet my midsection is getting thinner. I'm no longer bloated feeling, I don't drag ass throughout the day, and I have amazing carb coma's at night.
 
I also have a connection for a chiro that does Graston. The guy said he did one session on his shoulder and it felt incredible. He said it broke up a ton of scar tissue. I'll be going next Tuesday hopefully.
 
Nice work Sean. I completely agree on the Swiss being more difficult than straight bar. I could imagine the later sets being a bitch to unrack.
 
Anyone see that Lilliebridge broke the raw total and squat record?



He is so explosive!
 
Eric is a freaking beast. As long as he stays healthy he has some more records to come. I saw he is thinking of going up a weight class soon to do damage there too.

I do find it disturbing his nose explodes half the time new videos pop up haha
 
You have 50 lbs to gain on the way so that is a plus!! Lol
 
AZMIDLYF said:
You have 50 lbs to gain on the way so that is a plus!! Lol
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Eh, I'm tipping the scale for work too much already. My alloted weight is 193 I think lol

If I hit 650 in April, then I'll consider myself in the runnin for the all time drug tested 220 squat.

Dreams.
 
Sean, I get Graston done all the time, big believer.
 
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