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Sean's Powerlifting Journey

Upper

Dumbell Rows
145x3x8

Neutral Wide Grip Seated Cable Rows
165x4x10

Prone Incline Dumbell Shrugs
70x3x10

EZ Bar Curls/Tricep Pushdowns w/Rope

Pretty blah day. I was up until 230am and got off work this morning and took too long of a nap. Whoops.

I've got some nasty knot in my right Tricep which is causing some irritation so I nixed the overhead work. I'll have him use Graston on it tomorrow.

Squats early in the AM. Should I hit my opener tomorrow or next week? These are my last two training weeks.
 
April 19th. I'm on duty and don't think I'll be able to get leave that day, so hopefully someone can standby for me to lift. Not cutting weight so I'll weigh in same day.
 
Sean1332 said:
Squats early in the AM. Should I hit my opener tomorrow or next week? These are my last two training weeks.
Click to expand...

Bump.

What do y'all think? Plan is to open at 585.

I either do a couple singles with 530-545 tomorrow and hit my opener next wrrk, or hit my 585 opener, and next week just do some speed work.
 
If you already know what you want for your opener and you hit more than it for reps a couple weeks back, then why bother hitting it? Hit like 5 good challenging singles this week and do speed next week as planned.
 
Herder makes good points, as usual. And I gotta say your rowing ability is getting pretty radick ma man
 
Just to be different I'd say why not practice working up to your opener in the exact same way (timing between sets, exact weights and reps, etc.) you would in the meet? I don't know how you normally warm up or if you even worry about timing it (meets have a way to not go as planned lol), but it can just serve as practice and the more you practice the more natural it will feel. ;)

Or listen to herder he invented the herder hike and squats more than me. :p
 
You know, I actually did a fast warm up last training week before last meet bc I was nervous about "what if I'm pressed for time?" Or what ever. I'm a nervous type, though. I think Sean could squat 5 cold turkey lol

Edit: I base things of confidence basically. If I'm not confident I work to making myself confident in openers. If I'm ever not worried then I won't worry about it.
 
Bolt makes a good point. My suggestion was based off of your experience competing, but more practice doesn't hurt either. I just feel like my work up to opener days are kind of lackluster fckaround days, the only time I focus is the actual opener. My warmups on meet day never seem to be the same as my training warmups, either. I try to be like water with my warmups.
 
I agree with the both of you. I guess I don't feel an absolute need to hit my opener in terms of confidence, but I do feel that I need another day of heavier weights on my back with the new stance, which is why I figured the opener would be a good number to shoot for.

Bolt- I like the idea. How I warmup in training is how I'll warm up at the meet.

Dude-When you mentioned do some challenging singles...do you mean challenging yet still below my opener?
 
I don't see why you couldn't go up to your opener or even somewhere between your opener and your second. I'm just thinking get some real good solid work in without blowing yourself out.
 
I enjoyed hitting something challenging 2 weeks out from my meet. IIRC I hit a double PR on my squat, bench, and deadlift before my meet. I'm not saying hit PRs and go for broke but maybe something down that line.
 
I work up to my opener or 2nd attempt 1 week out as the last heavy workout.
 
Word. I still need to hit some heavy pulls, so that'll be Monday, so I guess it'd be best to place the heavy squats tomorrow. I'll most likely box squat next week in order to give my hips an extra break.

I've had K-tape (gay) from the chiro on my AC and right rotator this week and things feel good. It probably doesn't do a damn thing, but it does force me to focus on shoulder posture, which in return is making things feel good.

Training fasted early tomorrow AM so I just had a couple burritos just now and hit up some stretching and mobilizations. ****ing Alphamine. I took my third scoop too late in the day...
 
K tape is not something you'd really feel the effects of unless used for tracking but still might be worth it.
 
I doubt I'll buy any but I won't be taking it off if the chiro puts it on. I said "when I roll my shoulder forward like this, I feel it a bit" His response was "it's not supossed to do that" and he slapped it on and it kept me from rolling it forward, which is a-ok by me. I think that's about all it's worth. I don't need 7 different peices on me like I see some people use. Who knows. I searched around for any studies on it and really didn't find anything concrete.
 
Damn, I wonder if that would be useful for me and all the lab work I do.
 
Opening Squat Attempt

Prewo
2 Scoops Alphamine
1.5 Scoop Purple Psyko
1 Scoop Green Mag

Warmup
Lax mash glutes and hamstring
Foam roll ITB and quads
Sumo rocker stretch
Forward/Reverse lunge w/ Trunk rotation
Lateral Hip distraction

Squat
55x10
145x8
235x5
325x5
415x2
465x1
505x1 + Belt & Monolift
535x1 + Light wraps
Opener
585x1 + Tight-ish wraps

2" Deficit Stiff Legged Deadlifts
245x6
335x6
425x4
475x1
425x1

TDS Sissy Squat/GHR
BWx3x20/BWx3x15

Stretch and roll. Off to have more Gratson done.

Decided not to go beyond 585. It went up easy though. I had a bad unrack with 535. I think I rode the bar up on the monolift arms and when they swung out, it caused me to sway. 585 was good to go. I was pretty much gassed after the 475 DSLDL. Fasted training this morning, followed by protein and a banana. Bodyweight is at 218.
 
Cutting it close. I should be able to get a bit lower when I get my hips loosened up again.
 

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Rodja said:
'Tis a tad high to me. Loosen up that piriformis and you'll be good.
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Concur.

And that's exactly what's feeling tight. Tried stretching it out more last night and this morning but it wasn't enough. I'll have the chiro **** around today and get a soft tissue massage next week.

I'm thinking 635 for a second attempt. Not sure if that's too ballsy or not.
 
Sean1332 said:
Concur. And that's exactly what's feeling tight. Tried stretching it out more last night and this morning but it wasn't enough. I'll have the chiro **** around today and get a soft tissue massage next week. I'm thinking 635 for a second attempt. Not sure if that's too ballsy or not.
Click to expand...

Look up myofascial stretch piriformis on YouTube. I think the guys name is Josh Rubin.
 
Sean1332 said:
I'm thinking 635 for a second attempt. Not sure if that's too ballsy or not.
Click to expand...
Probably not too terrible. 625-635 seems reasonable.
 
What are you aimin for on a final attempt?
 
Yup, 220.

Bolt, hoping for a third attempt with 650. That'll put me 50lbs away from the drug tested world record.

Just spent 2 hours in the chiro office. 45 minutes of Gratson technique on my entire back, both shoulders/bi/tri/forearm/pec. Torture. Then adjustments with the percussive instrument. 10 minutes of heat therapy and electrical stimulus on my left hip and another 10 on my left quad (my problem side). My left AC joint is improving, and my right said has a supraspinatus impingment. He doesn't believe it's a tear. Then adjustments for ER/IR on both hips. Rodja I found the link, thanks bud.
 
650 would be epic! I'd prob go closer to 620 on the second attempt to position yourself well for 650. Maybe have two planned seconds and choose depending on feel and bar speed of the opener?
 
The good news is you have a massive penis.

The bad news is that your penis is made up entirely of penis cancers.
 
haha :D

Anyways....

Who has any good links on the supraspinatus? All I've really got is Eric Cressey stuff and his generic thoracic mobility drills, and that Athletes Training Athletes website.
 
Sean1332 said:
Squat
55x10
145x8
235x5
325x5
415x2
465x1
505x1 + Belt & Monolift
535x1 + Light wraps
Opener
585x1 + Tight-ish wraps

2" Deficit Stiff Legged Deadlifts
245x6
335x6
425x4
475x1
425x1

TDS Sissy Squat/GHR
BWx3x20/BWx3x15

Stretch and roll. Off to have more Gratson done.

Decided not to go beyond 585. It went up easy though. I had a bad unrack with 535. I think I rode the bar up on the monolift arms and when they swung out, it caused me to sway. 585 was good to go. I was pretty much gassed after the 475 DSLDL. Fasted training this morning, followed by protein and a banana. Bodyweight is at 218.
Click to expand...

Haha good stuff right there...!
#218, jeezus kiddo, I thought you were heavier than that!!?!? That is some bad ass leg ****e for that BW
Don't ya just love those 2" def deads???
 
Nice dong, I mean squats, Sean. Now I know why you like wearing them compression shorts, showing off God's gift.

Seriously though, best of luck at 650 man. You're getting that WR sooner or later. Much deserved.
 
haha thanks brother

I don't forsee a WR in my future. By the time I get close, someone else will have raised the bar. I just want to get close to it next year. A 181 at my gym will be taking the tested squat WR at the meet, which will be pretty sweet.
 
Rodja said:
What are you looking for on it?
Click to expand...

How to unfûck it. Wasn't sure if there was any specific I should be doing. I just did some reading and it's just the usual stuff I've found: Increase shoulder mobility and stability, tspine mobility, RC strengthening.

Thoughts?
 
I hate my supraspinatus....it is a pain to deal with, but it does seem to be the cause of most of my issues so when I do keep it in check I am solid.
 
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