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Sean's Powerlifting Journey

Lol! Yeah there's bound to be a lot of garbage, but dan green has an IG.

not all hope is lost

I mean you signed up to look at big shirtless dudes anyway, right?
 
So is there a particular carb number u try to hit like 3 - 600 in the afternoon thinking of making a switch I miss carbs lol
 
Thanks i didn't mean to jump in the middle of your selfie conversation

By the way if u get a chance look up best of Instgram it's funny as hell it's a Facebook page
 
Sean1332 said:
hahaha funnySo far I looked up #uscg and #powerlifting. Both produce embarrassing results.
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Hey I used #powerlifting for my block pull last night :(
 
D max that's really going to depend on your goals, body weight, training, and metabolism.

I'd say start your carbs off what they were normally before CBL or carb nite or whatever you call it, and adjust from there.
 
Ty for the advice I'm going to read up on it and see where a good place to start I'm not going to change anything till after my meet in August big diet changes could screw me
 
aceroni said:
D max that's really going to depend on your goals, body weight, training, and metabolism. I'd say start your carbs off what they were normally before CBL or carb nite or whatever you call it, and adjust from there.
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Exactly. The only thing I'm changin is WHEN I eat carbs.
 
aceroni said:
D max that's really going to depend on your goals, body weight, training, and metabolism.

I'd say start your carbs off what they were normally before CBL or carb nite or whatever you call it, and adjust from there.
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I found when I played with it for 3-4 wks that I could get by with less total carbs backloading. Added extra healthy fats though (mainly coconut & olive oil) to pick up some slack. But I was having good workouts & pumps, for the most part. I think it works better if you're lifting at least 5x/wk - more windows to carb.
 
Upper

Axle JM Floor Press
83x8
+40lb chain x6
+80lb chain x5
+120lb chain x2x3 + Slingshot
+80x5 -Slingshot
+40x8
83x10

Dumbell Row
150x2x10
150x16

Prone Incline Dumbell Shrugs
60x3x15

Rear Delt Flys
25x3x15

Contraction Pull-ups
5 single pull-ups with 10,8,8,5,5 second contraction

Fat Gripz Stabding Dumbell Curls

Rotator Cuff:
Cuban Press 3x8
*ss L-Lateral Raise 5x12

Lying 45Deg Abduction 4020
*ss Low Pulley Ext Rotation

This is the longest consecutive period of time (1 week) that my shoulders haven't hurt. Also, my left rear delt (side with the bum AC) seems to engage/fire much better. Makes me think my shoulder girdle is in a better position I guess?
 
Hyde said:
I found when I played with it for 3-4 wks that I could get by with less total carbs backloading. Added extra healthy fats though (mainly coconut & olive oil) to pick up some slack. But I was having good workouts & pumps, for the most part. I think it works better if you're lifting at least 5x/wk - more windows to carb.
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More windows to carb? I backloaded every night. Tryin to get hyuge.
 
Sean1332 said:
More windows to carb? I backloaded every night. Tryin to get hyuge.
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I was very slowly cutting. I tried to only hit them postworkout, but as I lifted mon/wed/fri night & sat morn I had a night meal like you're saying on sundays so deadlift wouldn't be God-awful monday evening. It worked well enough.
 
I take that back. I usually had a 70-90g meal on tues or thurs night, because I didn't want to die. But there was always at least one day/wk that was carb-less.
 
Sean1332 said:
Upper Axle JM Floor Press 83x8 +40lb chain x6 +80lb chain x5 +120lb chain x2x3 + Slingshot +80x5 -Slingshot +40x8 83x10 Dumbell Row 150x2x10 150x16 Prone Incline Dumbell Shrugs 60x3x15 Rear Delt Flys 25x3x15 Contraction Pull-ups 5 single pull-ups with 10,8,8,5,5 second contraction Fat Gripz Stabding Dumbell Curls Rotator Cuff: Cuban Press 3x8 *ss L-Lateral Raise 5x12 Lying 45Deg Abduction 4020 *ss Low Pulley Ext Rotation This is the longest consecutive period of time (1 week) that my shoulders haven't hurt. Also, my left rear delt (side with the bum AC) seems to engage/fire much better. Makes me think my shoulder girdle is in a better position I guess?
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Either that or you've gotten most of the junk in the area out.
 
Rodja said:
Not by coincidence, I did some the day before I benched last and, alas, little pain.
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Awesome. He's going to work subscapular Wednesday I think. Hopefully that and maybe one more session, I might be normal again, with some routine maintenance.
 
Deadlift Deload

Sumo
405 for 5 singles

Bulgarian Split Squat
50x3x15

Romanian Deadlift
315x3x12

Standing Banded Crunches
Heavy Blue x4x15

Simple day.
 
It's easier to know which weight to use for sumo than conventional. For sumo, use a weight that is heavy enough to where it doesn't hover once you pull yourself into position.
 
Rodja said:
It's easier to know which weight to use for sumo than conventional. For sumo, use a weight that is heavy enough to where it doesn't hover once you pull yourself into position.
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I was focusing on that today after you mentioning it about Chris Duffin. I broke the ground with 315 just being setup, with a standard bar. 405 was close to breaking the floor at setup. It makes a huge difference pulling the slack out that hard.
 
Rodja said:
It's easier to know which weight to use for sumo than conventional. For sumo, use a weight that is heavy enough to where it doesn't hover once you pull yourself into position.
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thats a pretty good idea. That puts me right around 315 for single deloads
 
Rodja said:
It's easier to know which weight to use for sumo than conventional. For sumo, use a weight that is heavy enough to where it doesn't hover once you pull yourself into position.
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Interesting. I have 225 off the ground...conventional. Granted I don't know the exact time it stops bc I go to 315 which isn't.
 
Sparkle came up to me yesterday and asked how I was doing, you jelly Sean?
 
Not as jelly as Napalm would be, tho.
 
Upper

Swiss Press Bar Bench
Bar(35)x15
85x15
125x10
155x8
175x8
215x2x8

Seated Low Cable Row
*Wide D-Grip
150x15
160x2x8
175x2x8

Seated Dumbell Cleans
20x3x20

Tri/Bi's/Ext Rotations
 
Sean1332 said:
Upper Swiss Press Bar Bench Bar(35)x15 85x15 125x10 155x8 175x8 215x2x8 Seated Low Cable Row *Wide D-Grip 150x15 160x2x8 175x2x8 Seated Dumbell Cleans 20x3x20 Tri/Bi's/Ext Rotations
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Hey Sean, do you do any internal shoulder rotation work? Just asking because the internal rotators are usually always more dominate thus the reason many lifters have internally rotated humeri!
 
NattyForLife said:
Hey Sean, do you do any internal shoulder rotation work? Just asking because the internal rotators are usually always more dominate thus the reason many lifters have internally rotated humeri!
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Yeah I've been having Graston and adjustments performed weekly and just got all the anterior crap out finally (which resulted in my AC joint not hurting anymore) and he will be working more posterior now. Outside of that, I'm still working a lax ball into all the trigger points around the pecs/subscap/thoracic every day along some Eric Cressey movements for scapular retraction/depression and thoracic mobility. Outside of occasional irritation in my right RC from poor positioning, the last two weeks is the best my shoulders have felt since November.

Anything specific that you suggest? I'm all ears!
 
Sean1332 said:
Yeah I've been having Graston and adjustments performed weekly and just got all the anterior crap out finally (which resulted in my AC joint not hurting anymore) and he will be working more posterior now. Outside of that, I'm still working a lax ball into all the trigger points around the pecs/subscap/thoracic every day along some Eric Cressey movements for scapular retraction/depression and thoracic mobility. Outside of occasional irritation in my right RC from poor positioning, the last two weeks is the best my shoulders have felt since November. Anything specific that you suggest? I'm all ears!
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Personally i dont even do humeral internal rotation work; i just do external rotation work.
 
Sean1332 said:
Yeah I've been having Graston and adjustments performed weekly and just got all the anterior crap out finally (which resulted in my AC joint not hurting anymore) and he will be working more posterior now. Outside of that, I'm still working a lax ball into all the trigger points around the pecs/subscap/thoracic every day along some Eric Cressey movements for scapular retraction/depression and thoracic mobility. Outside of occasional irritation in my right RC from poor positioning, the last two weeks is the best my shoulders have felt since November. Anything specific that you suggest? I'm all ears!
Click to expand...

Do you ever do the internal capsule stretch?
 
Rodja said:
Do you ever do the internal capsule stretch?
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Not a often but I do. I kinda stayed away from it after seeing some articles against it but started doing it again about a month ago after seeing a shoulder impingment thread that ZR posted in.
 
Sean1332 said:
Not a often but I do. I kinda stayed away from it after seeing some articles against it but started doing it again about a month ago after seeing a shoulder impingment thread that ZR posted in.
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I know that DeFranco is for them. It may be a coincidence, but I noticed that when my AC was jacked up that I could barely perform any ROM on this stretch.
 
Rodja said:
I know that DeFranco is for them. It may be a coincidence, but I noticed that when my AC was jacked up that I could barely perform any ROM on this stretch.
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I originally did them because of him but forgot where I read saying that they're not good. I think they feel good though. I'll make it a habit to keep doing them.

I noticed that too. I used to be able to touch my hand to the floor.

I also did the banded stretch that was posted a couple pages ago today. Felt all sorts of **** opening up around the lat/subscap area
 
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Kept it easy on the arching. Holding it for 8 reps sucks ass. Hard setting up where I want to on the bench because unracking that bar solo sucks, so I ended up pushing myself off the back of the bench. Oh well.
 
Second set was a big improvement in terms of staying tight and shoving yourself into the bench, bud. Good repping for just getting back into it. It will take some time before your technique comes all the way back. How'd that bottom end feel with no slingshot support?
 
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