Sean's Powerlifting Journey

My chiro did a "post squat" adjustment. He's pretty awesome lol Tapped some motor points (?) on my stomach and groin and my legs magically abducted further than they ever have. Then the routine Graston, focusing posterior this time. The goal now is to gain shoulder flexion. Shoulders are gradually pulling back to normal posture, but still off.
 
Plan looks solid to me. I've come to the conclusion that DE and RE work can be hard as ****, but at the same time it helps to actively recover so when you get to ME style work your not like "oh my lb feels like ass, my shoulder is being a girl, and I'm tired." I exaggerate, but basically I like your plan, and even though my stuff is different I am using a similar principle with my movements.
 
Sean1332 said:
My chiro did a "post squat" adjustment. He's pretty awesome lol Tapped some motor points (?) on my stomach and groin and my legs magically abducted further than they ever have.
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Sounds like some applied kinesiology...
 
NomZ said:
Sounds like some applied kinesiology...
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It amazes me at how much of a difference something so simple, yet important, can impact movement that much, and instantly. He was telling me it was all bout the nerves and hitting the spots at L-whatever.
 
Sean1332 said:
My chiro did a "post squat" adjustment. He's pretty awesome lol Tapped some motor points (?) on my stomach and groin and my legs magically abducted further than they ever have. Then the routine Graston, focusing posterior this time. The goal now is to gain shoulder flexion. Shoulders are gradually pulling back to normal posture, but still off.
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Trigger points likely in the iliopsoas since that's the anatomy of the muscle and helps to abduct and stabilize the hip. Sterrett shows a technique with a LX ball and a KB to loosen it up.
 
Rodja said:
Trigger points likely in the iliopsoas since that's the anatomy of the muscle and helps to abduct and stabilize the hip. Sterrett shows a technique with a LX ball and a KB to loosen it up.
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Aha. That's what he said, iliopsoas. When he moved my leg around, that's where it felt it needed to be for sumo.
 
Sean1332 said:
I'll be practicing that last link you gave me when I get home. Hopefully this all is the weak link in my setup.
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I do the psoas myofascial stretch at least 2-3x/week. It's part of my warm-up before training lower body (shorter bursts of 10-15s) and at home if I feel stiff (longer bouts of 25-30s).
 
The dude that I'm opening the gym with is a PT, and he's going to get Graston certified next month. My IT bands are so excited.
 
Quick question on the cube. I know it's a 10 week cycle but in the book it's layer out in week 1,2,3 and says recycle wave on week 4. So is that similar to a deload and u start over on week 5 with same weights till end of 10 weeks
 
mattborn00 said:
Quick question on the cube. I know it's a 10 week cycle but in the book it's layer out in week 1,2,3 and says recycle wave on week 4. So is that similar to a deload and u start over on week 5 with same weights till end of 10 weeks
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Re-read it man. 9 week training cycle, week 10 would be meet week. There's no scheduled deload.

Wave 1 (wk 1-3)
Wk 1 Heavy Dead/Rep Bench/Expl Squat
Wk 2 Explosive/Rep/Hvy
Wk 3 Rep/Hvy/Exp

Wave 2 (3-6)

Wave 3 (6-9)

10 would be meet week.

So the attatched picture shows the percents/reps to use for the corresponding 3 week wave. So Heavy Day 1, would be each movement in the first wave. Heavy Day 2 would be second wave, and so on.
 
Lemme know if that helps
 

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What's up buddy. Just had a meet last Saturday. 620/275/555. Getting training started back up here. Cube-ish Method still. Next meet Oct 11. Think I'll do Coans/Philipi bench template when my shoulder is healed, someday.

I see you've started the Cube yourself.
 
Sean1332 said:
What's up buddy. Just had a meet last Saturday. 620/275/555. Getting training started back up here. Cube-ish Method still. Next meet Oct 11. Think I'll do Coans/Philipi bench template when my shoulder is healed, someday.

I see you've started the Cube yourself.
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Dang 620?? You're single-ply, right? Here I am chasing 500 modern raw like it's gold at the end of a rainbow.

The Cube is f*ing cool. Yesterday was Heavy Dead, start of wk3. I started it as soon as I entered PCT, & started working 10 hour days at work, & began taking ArA+GMS+LCLT, so there's not a single day that's gone by without something being stupid sore. It's kinda kicking my ass. My next meet is June 14th, last time I can compete in Junior. Trying (poorly) to cut on a higher carb diet to 198 by then. Easter really derailed me a lot worse than I expected. I saw 204.0 last thurs, but haven't seen under 210.8 on the scale since.
 
Hyde said:
Dang 620?? You're single-ply, right? Here I am chasing 500 modern raw like it's gold at the end of a rainbow. The Cube is f*ing cool. Yesterday was Heavy Dead, start of wk3. I started it as soon as I entered PCT, & started working 10 hour days at work, & began taking ArA+GMS+LCLT, so there's not a single day that's gone by without something being stupid sore. It's kinda kicking my ass. My next meet is June 14th, last time I can compete in Junior. Trying (poorly) to cut on a higher carb diet to 198 by then. Easter really derailed me a lot worse than I expected. I saw 204.0 last thurs, but haven't seen under 210.8 on the scale since.
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Raw w/ wraps, man.

First couple weeks are rough with the Cube too, on top of all that. You can always just shed a couple lbs of water before the meet as well. Where is it at? I'm looking to go back to MO in June.
 
Sean1332 said:
Re-read it man. 9 week training cycle, week 10 would be meet week. There's no scheduled deload.

Wave 1 (wk 1-3)
Wk 1 Heavy Dead/Rep Bench/Expl Squat
Wk 2 Explosive/Rep/Hvy
Wk 3 Rep/Hvy/Exp

Wave 2 (3-6)

Wave 3 (6-9)

10 would be meet week.

So the attatched picture shows the percents/reps to use for the corresponding 3 week wave. So Heavy Day 1, would be each movement in the first wave. Heavy Day 2 would be second wave, and so on.
Click to expand...

Ok got so at week 4 you just start over with what was week 1
 
Sean1332 said:
Raw w/ wraps, man.

First couple weeks are rough with the Cube too, on top of all that. You can always just shed a couple lbs of water before the meet as well. Where is it at? I'm looking to go back to MO in June.
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Then that's epic! Congrats on the monster squat, & sorry about the shoulder issues. If it makes you feel any better I only did 281 with a healthy shoulder at my first meet lol. My bench sucks.

That's what I'm thinking - if I can get to 203, making weight will be effortless. We're going to the Beale St Fest in Memphis tho so I need to account for that - Memphis has killlller food. Meet is in Lee's Summit, near KC. Where is your meet in Oct?
 
Hyde said:
Then that's epic! Congrats on the monster squat, & sorry about the shoulder issues. If it makes you feel any better I only did 281 with a healthy shoulder at my first meet lol. My bench sucks. That's what I'm thinking - if I can get to 203, making weight will be effortless. We're going to the Beale St Fest in Memphis tho so I need to account for that - Memphis has killlller food. Meet is in Lee's Summit, near KC. Where is your meet in Oct?
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Lee's Summit for real? If I'm visiting then I'd love to go compete, or at least watch you lift. Im from very nearby that area. Small world. I'll let ya know if I'm around then or not.

My meet in Oct is in Boston.
 
-Upper

Meadow Rows
100x5x8

Prone Incline Dumbell Shrug
65x3x15

Triple Threats
Mini's x4x10

Triceps w/Rope Attatchments
90x4x12

Pullaparts/Bicep Curls
 
Anterior shoulder tilt from bad posture irritating my AC and then right rotators. Bunch of built up scar tissue around scapula and delts as well.
 
Wrivest said:
cool... Wasn't sure how that works in a meet
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It's more of a personal thing. If you feel like being competitive, then assess what your numbers are and most likely try 165. If you just wanna smash PRs and enjoy your first meet, just don't even worry about it, and weigh-in the morning of.
 
Sean1332 said:
It's more of a personal thing. If you feel like being competitive, then assess what your numbers are and most likely try 165. If you just wanna smash PRs and enjoy your first meet, just don't even worry about it, and weigh-in the morning of.
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That's what I did. I went in at 209 weighing after bfast at the hotel into the 220 modern raw juniors. I got 3rd out of 3 in my exact class, & the next guy totaled like 140lbs more than me. But it was a blast, I was strong as an ox (peaked reaaaally well), & I set a squat pr & a gym pr for my deadlift, at 10lbs lighter bw at that. I'm cutting to 198 for this one, but that's really just because I have bodyfat I need to ditch anyway. Summer's coming.

Hoping to do about the same numbers, at a lighter bw, & off cycle. I'm stoked. Sean, you should def keep me posted. It'd be badass to meet up & hang out at the meet!
 
IMO cutting only matters if it makes you more competitive in some way(could win class/set a record). Otherwise, no one really knows what class you are in at the meets I've been to until the end or if someone you are talking to asks.

If already going to cut for summer though than that is understandable, too. I used to in my younger years :)
 
Invalid Link Removed Rodja thanks for this. Been doing a couple bursts a few times a day, and I'll do it prewo as well. I feel it stretching in my gut, I imagine that's a good thing?
 
I've been trying it as well both of them not sure if I noticed anything much

Edit: I feel it more in my lower back on the side that my knee is upright
 
What was meant to be a deload day...Squats

Prewo
Put on the neoprene shorts 2 hrs in advance
Lax mash
Groin stretch
Lateral Hip distraction
Myofascial psoas stretch

14" Cambered Bar Foam Box Squat
Worked up in doubles every 25/45lbs
End sets were:
405+80lbs chain x 5 doubles

Paused Front Squat
225x2x8 5" Pause, shoulders said hell no

Deficit Bulgarian Split Squat
40'sx2x15

14" Cambered Bar Suspended Good Morning
155x10
205x2x10

I said deload but....everything was fast and stayed fast. **** it.

Channeling my inner Chuck Vogelphol with a monolift wide stance. Videos in a few.
 
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Chains initially deloaded inside the monolift but they started stacking on my feet. Total chain weight was 90 so I accounted for 10lbs that were probably deloaded on the ground at lockout. The box was 1 pin setting high but had to find a happy medium since I was squatting with a guy a foot taller than me.
 
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