Sean's Powerlifting Journey

Sean1332 said:
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?
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Upper back mobility seems to be the biggest thing with it. When it's tight, it changes the shoulder girdle and forces you into internal rotation. Any adhesions/calcium in the area?
 
Rodja said:
Upper back mobility seems to be the biggest thing with it. When it's tight, it changes the shoulder girdle and forces you into internal rotation. Any adhesions/calcium in the area?
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Makes sense, since both shoulders are protracted. Adhesions yes, which he worked on today and will again next week. Crap built up all over the place.
 
Sean1332 said:
Makes sense, since both shoulders are protracted. Adhesions yes, which he worked on today and will again next week. Crap built up all over the place.
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Once that's worked out, you should be good. Most only work out the adhesions in the upper trap portion, but a lot builds up along the medial edge of the scapula as well. Those really need to be worked out as they limit retraction and/or force you into protraction.
 
Rodja said:
Once that's worked out, you should be good. Most only work out the adhesions in the upper trap portion, but a lot builds up along the medial edge of the scapula as well. Those really need to be worked out as they limit retraction and/or force you into protraction.
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Alright sweet, man. Thanks. The upper trap was pretty disguisting though he pretty much scraped every square inch of my upper back so hopefully a couple sessions will do the job. I might do your butterknife trick myself on my bi's/tri's/delt once my skin heals up enough, just for a second weekly session.

I'll continue finding some TSpine exercises that make it feel good.
 
Sean1332 said:
Alright sweet, man. Thanks. The upper trap was pretty disguisting though he pretty much scraped every square inch of my upper back so hopefully a couple sessions will do the job. I might do your butterknife trick myself on my bi's/tri's/delt once my skin heals up enough, just for a second weekly session. I'll continue finding some TSpine exercises that make it feel good.
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I've found that even short bouts (<5 mins) of scrapping the area is beneficial. Hell, do it during commercials while watching tv.
 
Rodja said:
I've found that even short bouts (<5 mins) of scrapping the area is beneficial. Hell, do it during commercials while watching tv.
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What do you use for lubricant? This mofo used something 10x the strength of Blue Heat. Sucked. Or do you just man up and scrape dry skin?

I think I'll have to wait a couple days to do any more. I look like I was beat with a club.
 
Sean1332 said:
What do you use for lubricant? This mofo used something 10x the strength of Blue Heat. Sucked. Or do you just man up and scrape dry skin? I think I'll have to wait a couple days to do any more. I look like I was beat with a club.
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Cap roll on followed by Lubriderm.

Spit works in a pinch. Wait...what?
 
How do you guys go about this knife scrapping? Any pointers, tips?

Also, I got some serious adhesions right at the edge of my left scapula, which is also the problem arm. Could be the culprit.
 
rob112 said:
How do you guys go about this knife scrapping? Any pointers, tips? Also, I got some serious adhesions right at the edge of my left scapula, which is also the problem arm. Could be the culprit.
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Throw some **** on, bite the pillow, and have your wife scrape around it. You'll feel the bumps. Once skin looks like it'll break, stop.

Rodja may have a more technical way..
 
Sean1332 said:
Throw some **** on, bite the pillow, and have your wife scrape around it. You'll feel the bumps. Once skin looks like it'll break, stop. Rodja may have a more technical way..
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Use your fingers to start loosening the area and then dig in. This thread has taken a turn...
 
Lmao thanks guys. I may try this...alone...where no can can see my face...or possibly in the shower bc you can't see tears in the shower
 
This gratson technique sounds diabolical. I'm going to look more into it. My right IT band and piriformis have been requiring constant maintenance... and every day when I wake up, my low back is tight as heck (I'm assuming this a piriformis issue)
 
For deep muscles, you can't beat an elbow even over a sharp graston pick.
 
Gym Aware. Downloading it now. It's what Chris Duffin is using in all his videos.

And we all want to be like Chris Duffin
 
atanocc said:
Is that the one where it checks bar speed ?
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Yeah. Jim downloaded one that works on his lame-not-an-iPhone, that's not available for Apple yet. Plus, I forgot the name of it... (Jim what is it?)

Anyways, I downloaded this one. It needs a login and the website is being slow....so I doubt it's free. Oh well
 
Sean1332 said:
Yeah. Jim downloaded one that works on his lame-not-an-iPhone, that's not available for Apple yet. Plus, I forgot the name of it... (Jim what is it?)

Anyways, I downloaded this one. It needs a login and the website is being slow....so I doubt it's free. Oh well
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Bar Sense
 
You might get something from this video tripod...err Sean

 
Sean1332 said:
Thought for deadlift

Open 505-515
Second 545
Third 575 for a PR
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I went 5-550-585, so those numbers sound good. I would maybe be a little more conservative on your open because you know you're knowing to nail 1 and 2. Save your energy. 505 should be good.
 
Friday

Farmers Walks & Suitcase Carries
100lber's + 66lb of draped chain around neck.
x Enough

Strong Banded Pulldowns

Banded Shoulder ER/IR
 
PR -- not PBR -- it baby!!!
 
Sean1332 said:
TBH, my entre leg feels 10x better from just the massive heat pads and the buffer massage thing.
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I look forward to following you when you are my age. :) But seriously, glad you are ahead of the game, implementing all of these modalities at your age. Things I wasn't doing until I was close to 40, whilst everything was ripping and breaking.
 
Sean1332 said:
I can't even imagine doing this at 40. Much respect to the 35+ crowd here.
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Don't be modest -- you'll be moving even bigger mountains. I've never been able to do what you do. I've got over 1700 lbs of excuses though.

Keep training smart, and you'll have a long and storied career.
 
!

herderdude said:
Jinxie's total is wayyy bigger than yours, Sean. And I hear his dick is bigger, too.
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LOL.

It's all about perception, and it's perceived bigger in relation to my wayyy smaller legs. And I dont mean perceived by Herder, and hope he didn't mean to imply otherwise when he said he herdit was bigger, lol.

On that note, I am heading to the gym to work my waist line and calves. ;)
 
Upper

Barbell Rows
225x4x8

Bench Press...what what?!
185x3x3
225x3

Single Arm Lat Pulldown
90x4x12

Tricep Pushdown
90+Miniband x4x10

Cressey's RC Workout

I was teaching someone how to bench so I said **** it and pressed some. Painless. I'm still not gonna mess with it though.
 
Whaddya gonna bench at the meet, Sean?
 
A big ol whoppin 135.

I'm contemplating totals in my mind. I could probably get 275 untrained but is it worth trying? 300 would be nice but that ain't happening. So, I might as well just knock 135 out. It's easier to accept a token bench if I accept not worrying about a total.
 
I was gonna say, if you get what you want on squat and pull, 275 should get you a 1500 total.
 
Might as well push the bench..

Is that Elite for RPS? 1475 right?

I could train bench next week, and the week of my meet.

Any idea for a last minute game plan?
 
I think 1475 is Elite for 198, but the tested record at 220 for RPS is 1505.

EDIT: Last minute gameplan is to take this week to see approximately where you're at and don't miss any benches.
 
rob112 said:
So you gonna break it soon herder? :D

Both of you are close
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Lol. I won't be 220 for a good few months. I also probably won't compete tested anymore. Not that I'm going to tren hard and eat clen year round, I just don't feel like being that kind of competitor.
 
herderdude said:
Lol. I won't be 220 for a good few months. I also probably won't compete tested anymore. Not that I'm going to tren hard and eat clen year round, I just don't feel like being that kind of competitor.
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Very dude of you. What is the mark you have to hit?
 
herderdude said:
I think 1475 is Elite for 198, but the tested record at 220 for RPS is 1505. EDIT: Last minute gameplan is to take this week to see approximately where you're at and don't miss any benches.
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1505? **** man..I'm not very confident in my pulling. We'll see. Tuesday I'll see how my shoulder does over 225. Thanks brother.
 
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