Sean's Powerlifting Journey

[Sean1332]

Good luck in the race tomorrow!

lol It's definetly not a race in my mind. More like a light jog between obstacles!

Spartan Race drinks the Crossfit Kool-aid. If you fail an obstacle, they make you do 30 burpees. Last time a referee guy told me to do burpees after an obstacle. I proceeded to tell him to **** off, I paid for this.

Thank you though!

 

[Duramaxhd]

Impressive work sean

 

[liftandswim]

My hips ache just thinking about what your "ultra wide stance" is haha

 

[Sean1332]

My hips ache just thinking about what your "ultra wide stance" is haha

There ya go!

The hips do okay as long as they're stretched daily.

 

[liftandswim]

There ya go! The hips do okay as long as they're stretched daily.

Sick.

 

[capo180]

Supple Leopard indeed haha. nice squats sean have fun with the race.

 

[Sean1332]

Thanks guys.

Focusing bigtime on bracing the core recently. SSB wanted to break me.

 

[Rodja]

Thanks guys. Focusing bigtime on bracing the core recently. SSB wanted to break me.

Have you seen Duffin's recent vid on chest positioning?

 

[Sean1332]

Have you seen Duffin's recent vid on chest positioning?

Just earlier actually. I think I like his instructionals over any other lifter now.

I didn't like last weeks squats. I over-arched when when I set my hips and you could see my ribcage open up. The SSB today made me hold hard and my ribcage didn't flare, otherwise I was going to fold. Duffins cue makes that even easier. I really want to cue that with my deadlifts. It's not really new information, but applying appropriately and more easily is new.

Chris Duffin is the man.

 

[rob112]

I <3 Duffin's vids. He has had some great stuff lately.

 

[Hyde]

Watched that vid yesterday & applied the pulldown cue & his breathing cueing - tonight was just light explosive training, but I've NEVER been able to lift the bar out of the rack so easily. Blew me away how much it helped.

Sick work, Sean. Have fun tomorrow!

 

[Sean1332]

Race went well. Almost 4 miles I believe. Voodoo wrapped a swollen foot afterwards and all is good now. My hip flexors didn't lock up and lose hip extension like they normally do when I run. Big plus.

Might do some upper work later if I have time.

 

[Wrivest]

If you go to the gym after that race...you will be my hero!

 

[Sean1332]

haha I want too! Glutes are sore as **** from the hills though

 

[Sean1332]

Upper

CAT Bench
185+Doubked Micromini's x5x3

Tri-Set
Incline Dumbell Press 70x4x8, 70x20
Seated Chest Supported Row 190x5x10
Facepulls 85x5x10

Superset
Decline Axle Skullcrushers 85x4x12
Preacher Dumbell Curls 25x4x12

I didn't anticipate benching whatsoever but I got there and wanted to work on full ROM and speed. My 5th set slowed down so I stopped things there. Used max grip width, as it's easiest on my AC joint. I don't plan on abusing that width too much though. I also don't plan on benching this next week (deload week), just to stay ahead of recovery/injury.

 

[Duramaxhd]

Keep that shoulder health man I want to see some numbers out of that thing lol

 

[Sean1332]

Someday lol

 

[Sean1332]

Today's bench press:
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Fridays squats:
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[rob112]

Were you able to post from the gram on your phone?

 

[Sean1332]

Were you able to post from the gram on your phone?

I just copied the links and pasted here. Is that what you were asking?

 

[rob112]

I just copied the links and pasted here. Is that what you were asking?

Well I don't see links on the phone app. You use it from the app?

 

[joh408]

Well I don't see links on the phone app. You use it from the app?

Three dots to the right of the comment button. Hit that and then copy share URL and paste here

 

[rob112]

Three dots to the right of the comment button. Hit that and then copy share URL and paste here

You the man!

 

[joh408]

You the man!

I got ya!

 

[Sean1332]

Lame ass deload. I actually feel like I need it though. Sore from the run.

Deadlift
-Conventional
315x5x1

-Superset-
Bulgarian Split Squat
45x4x12

Unilateral Stiff-legged Dumbell Deadlift
60x4x12

10 minute uphill treadmill walk.

 

[Duramaxhd]

Bss's even at a deload type weight are brutal, weighted or BW they always make me sore

 

[rob112]

Bss's even at a deload type weight are brutal, weighted or BW they always make me sore

Literally a 20lb chain on and I hate hate them...but anything is better than traveling lunges lol

 

[Duramaxhd]

Literally a 20lb chain on and I hate hate them...but anything is better than traveling lunges lol

I agree I hate lunges

 

[liftandswim]

Literally a 20lb chain on and I hate hate them...but anything is better than traveling lunges lol

Traveling lunges have humbled me many a time

 

[Sean1332]

**** traveling lunges. BSS feels better anyways. I want to do them with the barbell again. Shoulda done that tonight. ****

 

[NattyForLife]

**** traveling lunges. BSS feels better anyways. I want to do them with the barbell again. Shoulda done that tonight. ****

Done walking lunges about 1 month ago.....still suffering from turf toe!!

 

[Hyde]

Lame ass deload. I actually feel like I need it though. Sore from the run.

This is honestly by far the lamest workout you've posted in a while, true :09: But if you needed the deload the real value of this workout is a lot higher than it looks on paper.

 

[Hyde]

I agree I hate lunges

HATE lunges!

 

[NomZ]

BSS kills my broken hips in a good way.

 

[Sean1332]

Upper Deload

Incline Dumbell Press
70x8
85x8
95x8
85x8

Kroc Row
150x24 each arm

Neutral Grip Pulldowns
120x3x12

Rear Delt Destroyer
60x60
30x30
15x10 Hold at contraction

Occluded Bi's/Tri's
3x15-20

Side Lying 45deg Abduction
ss w/ Low Pulley External Rotation
2x8 each shoulder

 

[liftandswim]

STRONG rowing. Put me to shame with that 150x24

 

[Sean1332]

haha thanks man. Rodja turned me onto those one set-ers.

 

[Rodja]

Time to start stepping up my rowing game again. ****er.

 

[supermanjow]

Strength is getting back to 2012 pre liver troubles levels man! This is at a bw of 215 which is 20lbs lighter too. Bench is the same. Deads are just a little lighter.

Bench 275x12
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Deads 430x10
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[Sean1332]

Nice comeback!

 

[supermanjow]

Thanks man! It feels good almost being back. Now I just need to be able to afford the surgery so I can start doing squats again.

 

[Hyde]

Thanks man! It feels good almost being back. Now I just need to be able to afford the surgery so I can start doing squats again.

Oh, I wouldn't squat once you get the surgery - I heard squatting's bad for your knees.

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[supermanjow]

Bwahahaha!!!

 

[Sean1332]

Squat Deload

Buffalo Bar-Comp Stance
415x5x1

Close-stance-high bar-buffalo bar-pause squats
395x3x2

GHR/DB Rear Lunge
BWx4x15/40x4x15

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[capo180]

Cause everyone squats 415 on deload week... Haha. Good work Sean.

Research shows that walking lunges after heavy squats grows hair on a mans chest. Man up!

 

[NomZ]

lol that first rep of 415 was stupid fast.

brb deload for me is 275 lawl

 

[Sean1332]

lol that first rep of 415 was stupid fast. brb deload for me is 275 lawl

I had warmup sets in there lol Last two were 415, but thanks! They were a tad slow. Was lacking "spreading the floor" today.

 

[Sean1332]

Research shows that walking lunges after heavy squats grows hair on a mans chest. Man up!

Hell no!

 

[Sean1332]

Upper

Circuit
*5 rounds
*No rest periods
Unilateral Standing DB Press 50x8
Deadstop Barbell Row 225x8
Triple Threats Mini's x15
EZcurl Bar Ab Rollouts x8

Bi's/Tri's

 

[NomZ]

Sean1332 do Romaleos fit to size or what?