Sean's Powerlifting Journey

herderdude said:
Reverse band from inside the power rack if the short bands don't work? I'd imagine with your deadlift stroke being pretty short, short bands would lend themselves to it better.
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Power rack would be ideal because it's easier to setup BUT the lower supports of the rack are too high so the bar rests on it. If there's enough plywood squates around then I will just elevated all of it and do it that way. If the boards don't work, then I'll go with the stands maybe. Didn't even think about the ROM and bands. I'll figure it out tomorrow night. Woo. Night lifting! Big pullers will be there tomorrow, too.
 
I was waiting for the dude to call Chris "all muscly" when he kept touching his abdomage. Good find Sean, as that breath out through a straw thing is new to me. Good stuff
 
Sean1332 said:
Power rack would be ideal because it's easier to setup BUT the lower supports of the rack are too high so the bar rests on it. If there's enough plywood squates around then I will just elevated all of it and do it that way. If the boards don't work, then I'll go with the stands maybe. Didn't even think about the ROM and bands. I'll figure it out tomorrow night. Woo. Night lifting! Big pullers will be there tomorrow, too.
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Very cool that the big boys will help out. I had the same problem with the rack I was using today. Couldn't pull inside. Could put the J-hooks on the outside front, but it would want to pull you forward.

Bah, I know you'll rig it up good. Rigging shyt up is pretty much my favorite thing to do in the gym.
 
Not sure if the guy in the video could squat the bar.

But good find, I like how Chris talked about engaging the lats in the video. Never seen it cued like that. Gonna try.
 
Sean maybe u can help me with this I've been trying to do whay chis instructs about griping the floor with your toes and I do understand that cue but when I do this I lock my knees and It doesn't seem like I can squat at all any thoughts on this
 
Duramaxhd said:
Sean maybe u can help me with this I've been trying to do whay chis instructs about griping the floor with your toes and I do understand that cue but when I do this I lock my knees and It doesn't seem like I can squat at all any thoughts on this
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Leg curl into the descent. Your squat is about to jump again. Learning that concept of tight at the top and curling into the descent like cooling a spring put 40lbs on my squat like right now. Like, four sessions to get the pattern ingrained and boom.
 
What The Dude said.

I counter rotate my feet outwards, in return it makes me "grip" with my feet. Screw them into the ground
 
Thank I'll work on it this week/tomorrow as well. I tried to do it sat but it's hard to work on a flaw at 80-90 max. I know u guys know that

I'm glad I finally got my upper back tightness figured out thou so I can work on other aspects
 
that video is what happens when science and powerlifting combine to make 1 lol.. good video but the awkwardness between duffin and the skinny f@ck is almost too much to handle.

edit: "but he couldn't find my lat" laughed out loud.
 
Deadlift Attempts

Warmup
Goblet squats
Split Squats
Band walk stuff

Deadlift
135x15 RDL
225x6 Conv
Switch to sumo
315x5
405x2
455x1 + Belt
1)505x1
2)545x1
3)575x1 w/ Reverse Double Mini's

SSB Good Mornings
152x10
242x5
332x3
382x1
382x1

Occluded Leg Press
180x3x20 Cobstant tension

My finger held up with straps fairly well. Aching a tad now. I ain't no bitch. Shoulders were a bit forward on the bar but I haven't pulled in 3 weeks so I'll take it. BFR was done with a voodoo band on each thigh. Felt perfect. Chiro and conditioning tomorrow.

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So my plan for after this meet is to begin at week 4 of the Minimalist program. I'll base a projected raw without wraps max and train wrapless during that period of time. If I like the program, then I take a week deload and begin the 16 week version leading into April 19th, using a wrapped projected max.
 
Haven't been to the chiro since June. I need to make this a weekly occurrence again.

Graston on entire upper body. My forearms and biceps had a ton of adhesions which was causing some imflammation and pain around the elbows/forarms during extension. Typical nasty tissue in Tri/delt/pec minor/lat tie-in. I'll be pissing out broken up scar tissue all day.

Had Graston done on my calves for the first time. I had the same pain present as Bolt I believe, around the upper/outer calve by the knee. That sucked.

My lower neck/upper trap tingles when I sit. The Thor of all neck cracks solved that problem.

Thennnnn cold laser treatment everywhere.
 
Awesome work, Sean. I tested my pulling last night as well. I was exhausted from work going into it, and I struggled really hard. Virtually same warmup then 455x1, 475x1, 495x1, and 515x1. I stalled on 515 above my knees but managed to pull thru w/out a hitch. But that's terrible.

I pulled 534 at my last meet, OFF CYCLE, at 15-20lbs lighter after having Colitis 2 wks prior. Wtf. I've been worrying that the Cube has had me pulling far too light with too much volume. Hopefully something changes and I can get it together.
 
Hyde said:
Awesome work, Sean. I tested my pulling last night as well. I was exhausted from work going into it, and I struggled really hard. Virtually same warmup then 455x1, 475x1, 495x1, and 515x1. I stalled on 515 above my knees but managed to pull thru w/out a hitch. But that's terrible. I pulled 534 at my last meet, OFF CYCLE, at 15-20lbs lighter after having Colitis 2 wks prior. Wtf. I've been worrying that the Cube has had me pulling far too light with too much volume. Hopefully something changes and I can get it together.
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Thanks, man.

Submaximal training works so I wouldn't worry about it being too light...unless it's obnoxiously light ha I don't cycle so I dunno what to tell you about that though. What week of the Cube are you on? Was that the final deadlift day or test day? Those are fairly small jumps, 475-495-515. I prefer bigger ones jumps in weight. Maybe you were just gassed by the time you hit 515? Maybe hit 455 485 525 or something. Think it might be a technical flaw?
 
U get the feeling they come up with these articles to remain relevant

I didn't read the whole thing but from what I did couldn't an argument be made to just do multiple singles
 
Eh so many diff ways to skin the cat. After reading article after article after article, it all blends together.

The part I liked, and why I posted it I think, was the percentage equivelent with reps.
 
Hyde said:
Awesome work, Sean. I tested my pulling last night as well. I was exhausted from work going into it, and I struggled really hard. Virtually same warmup then 455x1, 475x1, 495x1, and 515x1. I stalled on 515 above my knees but managed to pull thru w/out a hitch. But that's terrible.

I pulled 534 at my last meet, OFF CYCLE, at 15-20lbs lighter after having Colitis 2 wks prior. Wtf. I've been worrying that the Cube has had me pulling far too light with too much volume. Hopefully something changes and I can get it together.
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Pulling with volume and then diving into heavy pulls never works for me unless I do it on back-to-back days, which I don't recommend. Cube Kingpin worked wonders for my deadlift. I pulled a 25lb PR with markedly worse technique than my previous PR pull. I don't know what week you're on, but stick to the plan and rest up for your big pulls and you'll kill it.

EDIT: for my most recent PR pull, I did weeks of pulls with 425 and 455 for 3-5 triples, one week heavy, one week off, and bang, 562 in the meet.
 
Some heavy ass goodmornings man.
 
Thank ya, Sir Nomz.

I skipped my bench day. The only bench at work now is a peice of crap and unstable. A new bench is on it's way though....and prowler :D

So, just did some upper.

Cheat Rows-**** it
225x15
245x10
265x10
245x10
225x8 Strict

Incline Tate Press
40x4x8

Rear Delt Destroyer
50x60
25x40
10x12 Full ROM

Band UniLat Pressdowns
Doubled mini x3x20

3D's
Mini x3x10

RC Strengthening.

Weird...with the Tate Press, I noticed my left Tricep is obnoxiously weaker. RC issue maybe?
 
Sean1332 said:
Thank ya, Sir Nomz. I skipped my bench day. The only bench at work now is a peice of crap and unstable. A new bench is on it's way though....and prowler :D So, just did some upper. Cheat Rows-**** it 225x15 245x10 265x10 245x10 225x8 Strict Incline Tate Press 40x4x8 Rear Delt Destroyer 50x60 25x40 10x12 Full ROM Band UniLat Pressdowns Doubled mini x3x20 3D's Mini x3x10 RC Strengthening. Weird...with the Tate Press, I noticed my left Tricep is obnoxiously weaker. RC issue maybe?
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How much weaker are we talkin about sean with the tri?
 
Could be that the long head is more stiff. That being said, you've found something to work on to help keep progressing.
 
Very true, man. They're both fairly tight. Just another weakness.

Rob, that's why I thought it MAY be RC related, because it acted up recently from sleeping on my side. We'll see how it handles benching Saturday.
 
Thanks for the feedback, Sean - those 20lb jumps were intentionally smaller than I normally do (they were the programmed work actually, and I slapped on the 515 at the end). So hoping spending my gas too fast, being exhausted before I ever got to the gym, and jumping back to heavy stuff too fast would explain this.

herderdude said:
Pulling with volume and then diving into heavy pulls never works for me unless I do it on back-to-back days, which I don't recommend. Cube Kingpin worked wonders for my deadlift. I pulled a 25lb PR with markedly worse technique than my previous PR pull. I don't know what week you're on, but stick to the plan and rest up for your big pulls and you'll kill it.

EDIT: for my most recent PR pull, I did weeks of pulls with 425 and 455 for 3-5 triples, one week heavy, one week off, and bang, 562 in the meet.
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That's right where I'm at. Feel like all I've seen this whole Kingpin cycle (wk 7 now) is 430lbs at most (this based off my 534 PR from last meet, which yields a 507 TM). This give me hope. I'll put it together once I'm rested.
 
Hyde said:
That's right where I'm at. Feel like all I've seen this whole Kingpin cycle (wk 7 now) is 430lbs at most (this based off my 534 PR from last meet, which yields a 507 TM). This give me hope. I'll put it together once I'm rested.
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I've heard it said multiple times that if you're not a natural deadlifter, when you push your deadlift in training, it will push back. And I'm coming to believe it.
 
So when I started this 10 week training cycle. as many times as I had counted out the weeks, I counted them ****ing wrong. I'm really hoping I'm not going to peak too early.

Was supposed to hit my 1/2/3rd attempts this week AND next week, then deload, then a week of "last warmup set" the week of the meet.

Instead I did attempts last week and this week, Deload next week, warmups the week before the meet.

I guess I'll leave meet week as a true deload and hope for the best.

Am I over reacting?
 
Another thought:
Skip next weeks deload and hit last warmup sets, deload the week after that, and then hit last warmup sets the week of the meet.
 
Sean1332 said:
or: just do it all over again next week and get back on original schedule, but adjust my squat down tonight
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I vote this.

And I wouldn't say you are overreacting. It makes sense to be worried when you really care about something. You've put in the work, a slightly different stimulus won't make you or break you at this point. Just my 2 cents.
 
liftandswim said:
I vote this. And I wouldn't say you are overreacting. It makes sense to be worried when you really care about something. You've put in the work, a slightly different stimulus won't make you or break you at this point. Just my 2 cents.
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That's what I was leaning towards. Maybe hit a couple heavy doubles tonight. Really, last week I didn't pull-I box squatted, and I only did my bench opener. Next week do it as scheduled, all 3 attempts, deload, warmups-compete that weekend.

Blah.

Open for all ideas
 
Sean1332 said:
That's what I was leaning towards. Maybe hit a couple heavy doubles tonight. Really, last week I didn't pull-I box squatted, and I only did my bench opener. Next week do it as scheduled, all 3 attempts, deload, warmups-compete that weekend. Blah. Open for all ideas
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Not that you don't know this already, but the mind is strong. If you convince yourself that this little mix up doesn't matter, then it won't. And vice versa.

Never competed in powerlifting, obviously. But the mental side of swimming is like half the sport haha
 
liftandswim said:
Not that you don't know this already, but the mind is strong. If you convince yourself that this little mix up doesn't matter, then it won't. And vice versa.

Never competed in powerlifting, obviously. But the mental side of swimming is like half the sport haha
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The other half is trying not to drown..
 
liftandswim said:
Is powerliftingwatch up to date? The drug tested world record is 700...you're so close to that! Mind blown.
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haha yeah that's up to date. that's my April goal. if 675 goes up obnoxiously fast, doubtful, then I'll ask for a 4th attempt at 705. that's not my goal this meet though. plus, Id rather break it by more than 5lbs. casey williams is a great lifter.
 
Sean1332 said:
haha yeah that's up to date. that's my April goal. if 675 goes up obnoxiously fast, doubtful, then I'll ask for a 4th attempt at 705. that's not my goal this meet though. plus, Id rather break it by more than 5lbs. casey williams is a great lifter.
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Crazy, just crazy. Best of luck sean
 
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