Sean's Powerlifting Journey

Nice day! Presses looked good, Sean. Just remember all your shoulder saving cues: Wedge under the bar as you take the handoff, bend the bar on the way down, shove yourself into the bench on the way up.

I think Swiss Bar and reactive slingshot is a good way for you to ride until meet day. Just some lighter-ish volume PR type stuff should net you a PR bench. I know you'll be smart with the weight, volume and frequency.

Reintroduce the barbell whenever you're ready (a couple 3-4 weeks out at the latest) and you'll be golden.
 
CincyKiller45 said:
So, you're telling me you chest supported rowed 170# DB's WITH fat gripz? Dude WTF, h8 you.
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Haha noooo they weren't dumbells. Was a machine. 170# dumbells with those grips would be a nightmare lol But thanks guys

I think grip is an issue with my deadlift setup. When I pull with straps, I'm able to pull the slack out harder, and get my hips in and torso up. Figure if I hammer the **** out of my grip, it won't hurt anything.

Dude-Great advice. I'll refrain from getting too antsy and jumping the gun to the straight bar. My second upper body day will exclude all pressing, do my usual stuff, and hit up the rotator cuff good. I'll just train the press for performance only.
 
Sean1332 said:
Haha noooo they weren't dumbells. Was a machine. 170# dumbells with those grips would be a nightmare lol But thanks guys I think grip is an issue with my deadlift setup. When I pull with straps, I'm able to pull the slack out harder, and get my hips in and torso up. Figure if I hammer the **** out of my grip, it won't hurt anything. Dude-Great advice. I'll refrain from getting too antsy and jumping the gun to the straight bar. My second upper body day will exclude all pressing, do my usual stuff, and hit up the rotator cuff good. I'll just train the press for performance only.
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You can never have too much grip. I should probably bust out mine for some T-bar rows and lat pulls.
 
Hey Sean I notice you use fat gripz a lot. Are they really worth it? I know for grip strength they could help but really worth the investment? When I first heard of them I thought they were just a BS marketing gimmick. But if u use them then I'm prolly wrong lol should I pick some up?
 
I'm not Sean but I bought myself a pair of grip 4orce, they are like fat grips but you have to squeeze them shut (so they only work with skinny barbells). I love the g4 for arm work but I've never used them for rows.

we also have the fat grips at the gym, and I love using them for farmers walks, and bench pressing.
The FG can be used for any time you'd use a fat bar, really.

If you don't have a fat bar they'd be really nice, and they're a lot cheaper / more transportable than a fat bar.

Plus you can use them on everything.
 
aceroni said:
I'm not Sean but I bought myself a pair of grip 4orce, they are like fat grips but you have to squeeze them shut (so they only work with skinny barbells). I love the g4 for arm work but I've never used them for rows. we also have the fat grips at the gym, and I love using them for farmers walks, and bench pressing. The FG can be used for any time you'd use a fat bar, really. If you don't have a fat bar they'd be really nice, and they're a lot cheaper / more transportable than a fat bar. Plus you can use them on everything.
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Thanks man. I think I might be sold I'm about to go check out prices. Thanks again
 
I like mine. For shrugs and curls and stuff. My girlfriend has hyperhydrosis and they've done wonders for her grip strength. I need a new pair since my puppy chewed em up.
 
PumpHouse said:
I like mine. For shrugs and curls and stuff. My girlfriend has hyperhydrosis and they've done wonders for her grip strength. I need a new pair since my puppy chewed em up.
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So mostly you use them for accessory lifts? Do you every use them for working sets for deads, bench, cleans, snatches or any compound movement? Just curious thanks man
 
I don't, I can see how they'd be helpful sometimes, especially to simulate a fat bar bench or axle deadlift. But I don't. I'll do rows with them occasionally. I use captains of crushers randomly throughout the week and fat grips for assistance sometimes and my grip hasn't been an issue.
 
Rodja said:
You can never have too much grip. I should probably bust out mine for some T-bar rows and lat pulls.
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Agreed. I do think there is a correlation to grip power and pulling power. If my CNS is burnt, my gfrip sucks and if my grip sucks my pulls stick on the floor. This irridition or whatever that word is, has some meaning with my training.
Another reason I use straps on occasion, since then I can get my POS hammered without overkilling the grip too much.


Pumphouse said:
I use captains of crushers randomly throughout the week and fat grips for assistance sometimes and my grip hasn't been an issue.
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I don't think the COC's can hurt at all, but I might say, they did not seem to help my static or hang on grip in the dead, like static holds in the rack making my fist feel like granite and holding until my grip just crapped out and I had to drop bar onto pins. I could feel my forearms getting trained in a way that squeezing did not really hit. Just MHO.
Of course I was blessed with mitts instead of hands, or at least I have been told, so that can give good grip levers as well.
 
liftandeat said:
Hey Sean I notice you use fat gripz a lot. Are they really worth it? I know for grip strength they could help but really worth the investment? When I first heard of them I thought they were just a BS marketing gimmick. But if u use them then I'm prolly wrong lol should I pick some up?
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Def not a marketing gimmick. Lots of lifters like them. I only used them on everything because it was my first day using them. I'll probably only use them on one accessory lift a
session

aceroni said:
I'm not Sean but I bought myself a pair of grip 4orce, they are like fat grips but you have to squeeze them shut (so they only work with skinny barbells). I love the g4 for arm work but I've never used them for rows. we also have the fat grips at the gym, and I love using them for farmers walks, and bench pressing. The FG can be used for any time you'd use a fat bar, really. If you don't have a fat bar they'd be really nice, and they're a lot cheaper / more transportable than a fat bar. Plus you can use them on everything.
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Word. We have a fat bar but these seem handy.

PumpHouse said:
I like mine. For shrugs and curls and stuff. My girlfriend has hyperhydrosis and they've done wonders for her grip strength. I need a new pair since my puppy chewed em up.
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My dog got my beastie ball the other night

liftandeat said:
So mostly you use them for accessory lifts? Do you every use them for working sets for deads, bench, cleans, snatches or any compound movement? Just curious thanks man
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I'd train your comp lifts without them IMO Use them to just **** around with on assistance work

PaulBlack said:
Agreed. I do think there is a correlation to grip power and pulling power. If my CNS is burnt, my gfrip sucks and if my grip sucks my pulls stick on the floor. This irridition or whatever that word is, has some meaning with my training. Another reason I use straps on occasion, since then I can get my POS hammered without overkilling the grip too much. I don't think the COC's can hurt at all, but I might say, they did not seem to help my static or hang on grip in the dead, like static holds in the rack making my fist feel like granite and holding until my grip just crapped out and I had to drop bar onto pins. I could feel my forearms getting trained in a way that squeezing did not really hit. Just MHO. Of course I was blessed with mitts instead of hands, or at least I have been told, so that can give good grip levers as well.
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Well said
 
Something for u to check out Sean for shoulders

Tight Shoulders? Clean up your lats. | Feat. Kell...: Invalid Link Removed
 
Duramaxhd said:
Something for u to check out Sean for shoulders

Tight Shoulders? Clean up your lats. | Feat. Kell...: Invalid Link Removed
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Good find. I'll try both tomorrow. I love the supernova for the pecs, never did the motion like that though.
 
throneof said:
Sean, are you taking myosynergy on an empty stomach PWO? Did you ditch your traditional PWO?
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Mostly empty stomach about an hour before my workout (or whenever I left the house)

First couple weeks I went with no prewo just to see, then I added in prewo because I like stims lol
 
I've done something very similar to that SN activity in that video....anyone who tries it be prepared. If you have gunk up there it will be torture. :o
 
I seen the video when I got home and wanted to try it but there is nothing soild I'm my house that doesn't have the potential to fly back and hit me in the face
 
bolt10 said:
I've done something very similar to that SN activity in that video....anyone who tries it be prepared. If you have gunk up there it will be torture. :o
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Holy **** this is such a true statement! Brutal!

Edit: and the test retest was ridiculous for me holy ****
 
rob112 said:
Holy **** this is such a true statement! Brutal!

Edit: and the test retest was ridiculous for me holy ****
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I did some of these again today with that stretch in the video too.....I saw some visible ROM increase on overhead movements. Cool stuff.
 
@bolt yea I did both as well...it was a bitch setting my pull-up bar in my kitchen to attach the band but I did it! Haha
Sean it's a pretty freaking sweet couple moves. Let is know how you like it
 
I do a pretty similar stretch. I do a few different ones from k starr I think it's a video called 5 way shoulder, really helps get it nice and loose. Can really tell the difference in over head movements.
 
Squats
5x5 Last Set RPE 7

Squats-Wide stance
5's up to
465x5 + Belt (Wrapless PR)
505x5 + Loose Wraps

Unilateral Leg Press/GHR
180x3x15/BWx3x10

Standing Banded Crunches (EFS Blue)
x3x20

Bleh. Tired today. I've been dragging ass during the day and I think it may be diet related. I've been pretty loose with it. I'll see how things are tomorrow. Considering Carb-Backloading again.
 
Had my first dead day in about four months today. Was able to work up to a sub max effort 405x3. Tried 495 and got it off the ground, but it would have been too much of a struggle to lock it out. I didn't feel my hernia at all, which also bodes well for my idea of walking dumbbell lunges for quads.
 
supermanjow said:
Had my first dead day in about four months today. Was able to work up to a sub max effort 405x3. Tried 495 and got it off the ground, but it would have been too much of a struggle to lock it out. I didn't feel my hernia at all, which also bodes well for my idea of walking dumbbell lunges for quads.
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Very very nice dude.
 
You guys know of any good progression schemes for deads every other week. I'm thinking 531 without the deload week right now, but perhaps you guys have a better idea.
 
supermanjow said:
You guys know of any good progression schemes for deads every other week. I'm thinking 531 without the deload week right now, but perhaps you guys have a better idea.
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531 is great. It's what I do, eventually you will need that deload week. First couple cycles will be easy though.
 
capo180 said:
531 is great. It's what I do, eventually you will need that deload week. First couple cycles will be easy though.
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531 is generally the base of my workouts. I've been using it quite a while. Recently switched to more of a pure bodybuilding routine, and even more recently switched things up again due to my hernia. I'm doing deads just every other week and since I train for hypertrophy more than strength I have a tendency to hit 3x more than the target reps for the max effort sets. So, let's just say that even though I've been doing it for quite a while, I have yet to hit a plateau. I'm thinking that with every other week it's going to take quite a few rounds for me needing a deload. Anyways, that may be what I stick with for now.
 
It will take a while to hit a point where you won't be at least doubling your reps, well depending on how you started.. But the program feels light for the first 6-7 cycles at least.
 
So I felt I need to share this with u Sean cause they are great

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Bought these last week been wearing them to the gym and they are awesome no foot slid and my feet stay cool thought u may like to give them a shot
 
Nice find, man. I have to get running shoes (**** me) so I'll see if they have those wherever I go.

I downloaded Instagram. I don't know what to do now. I guess take pictures of my food?

Speaking of-I started CBL again. Two steaks and 3 brats later...
 
Sean1332 said:
Nice find, man. I have to get running shoes (**** me) so I'll see if they have those wherever I go.

I downloaded Instagram. I don't know what to do now. I guess take pictures of my food?

Speaking of-I started CBL again. Two steaks and 3 brats later...
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If a bro gets a pump, but doesn't post a SWELLfie on Instagram, did the bro even lift?
 
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