Sean's Powerlifting Journey

Lower

Warmup
Glute Mash
ITB Roll
Goblet Squat
BSS

Conventional Deadlift
135x10
225x8
325x5
375x3
+Belt
415x4
415x4
415x4
415x4
415x4
415x4

4" Sumo Block Pull
415+115lb Band Tension x5
415+115lb Band Tension x10 TnG

Safety Squat Bar Forward Lunge
157x3x8

Glute-Ham Raise
BWx3x20

Staggered Stance Cable Pallof Pres
*2 second isometric hold
55x3x10

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Building that lockout, boss. How was ten reps touch and go on the hands?
 
Sean1332 said:
Lower Warmup Glute Mash ITB Roll Goblet Squat BSS Conventional Deadlift 135x10 225x8 325x5 375x3 +Belt 415x4 415x4 415x4 415x4 415x4 415x4 4" Sumo Block Pull 415+115lb Band Tension x5 415+115lb Band Tension x10 TnG Safety Squat Bar Forward Lunge 157x3x8 Glute-Ham Raise BWx3x20 Staggered Stance Cable Pallof Pres *2 second isometric hold 55x3x10 Invalid Link Removed Invalid Link Removed
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dude those TnG Deads are ridiculous!!! Good stuff man!
 
Wrivest said:
dude those TnG Deads are ridiculous!!! Good stuff man!
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Off of blocks, though! Easy peasy.

Conventional off blocks? Probably won't budge haha

Thanks, bud

Dec 13th, non-sanctioned push/pull at my gym in Billerica. $40, if you're around. It'll be judged by biggest total, and by Wilks formula.
 
Sean1332 said:
Off of blocks, though! Easy peasy. Conventional off blocks? Probably won't budge haha Thanks, bud Dec 13th, non-sanctioned push/pull at my gym in Billerica. $40, if you're around. It'll be judged by biggest total, and by Wilks formula.
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Nice! Although my wilks isn't too good haha

Nice work there. When I tried mostly sumo awhile ago I lost a lot of conventional strength...you seemed to of kept it pretty solid so kudos to you good sir
 
rob112 said:
Nice! Although my wilks isn't too good haha Nice work there. When I tried mostly sumo awhile ago I lost a lot of conventional strength...you seemed to of kept it pretty solid so kudos to you good sir
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haha thanks man but they felt absolutely heavy!
 
Sean1332 said:
Off of blocks, though! Easy peasy. Conventional off blocks? Probably won't budge haha Thanks, bud Dec 13th, non-sanctioned push/pull at my gym in Billerica. $40, if you're around. It'll be judged by biggest total, and by Wilks formula.
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I'll ask the Warden if she'll let me go!!
 
Upper

Close Grip 2-Board Bench Press
245x6
245x6
245x6 Heavy
245x8 + Reactive Slingshot, Heavy

Did a standing banded row between each set of bench.

Decline Dumbell Press
*30 sec rest between sets
55x3x15

Wide Grip Served Cable Row
115x4x12

Facepulls
55x4x15

Seated Dumbell Curls
20x4x15

RC work

Banded Crunches

Started getting froggy on the last set. Today was heavier than anticipated but I wanted to push through it. Stretch my lats and doing side lyin windmills has freed up so much with my rotator cuff. Oh, and that extended kettlebell scap mash sucks balls. Mother of god.
 
Wrivest said:
With a close grip, is 2 board as low as you will go on your bench?
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For the sake of just not putting my shoulders through anything just yet, yes.

I'll be working in full ROM comp grip starting next week or this weekend maybe in preps for Dec, though. Combination of raw with 2-board and full ROM slingshot, then transition to full bench.
 
Rodja said:
Probably hard to say considering injuries, but is your weak point off of the chest?
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It's honestly hard to say but most likely. I know I should be doing raw, full ROM, but my shoulders are starting to feel good so I don't wanna jump the gun yet. That's why I've been doing some dumbell work after the sets.
 
I've been working into it. There's zero pain or discomfort until I get to about 245. One thing is take smaller jumps than you used to take.
 
I'll see how it holds up then. Good idea on the smaller jumps.

This all depends on whether or not I sleep on my side lol Seriously

As for my calf-it's irritated right around the top of the fibula, and it's the worst when I externally rotate and my foot remains planted, or if the foot is internally rotated against it. The wrist wrap around it alleviates all pain. Sumo is fine though because of the knee track. Don't know if it's joint related, or if my ITB is yanking on it. ITB is more tender than normal so I hope that's it. Popping ibuprofen for the next week and keeping it easy on squats OR skip them completely this week.
 
We should all just start sleeping like the cone heads... When I'm feeling beat up some I like smaller jumps. Hell, I still start with the bar haha

If I feel good it's like 135-185-205-225etc, when I don't I go 95-135-155-185-205etc
 
Yea I mean, I totally go by feel. One thing I noticed with bench is the warm up sets aren't as taxing so I never worry about extra warm up when needed(except with time constraints lol)
 
rob112 said:
We should all just start sleeping like the cone heads... When I'm feeling beat up some I like smaller jumps. Hell, I still start with the bar haha

If I feel good it's like 135-185-205-225etc, when I don't I go 95-135-155-185-205etc
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I always start with the bar. Even warming at a meet. Cuz priorities....
 
You *should* do raw full range but if it hurts, then CG 2 board will do you better than nothing. It's supposedly the same stroke length as a full range comp grip bench. I usually do three sets with the bar and two sets with 95 before I go up. If I have to, I'll take two sets with 275. Definitely better to take one too many warm-up sets with just below your working weight than one too few. Maybe a set or two at 205 would be good for ya.
 
My usual warmup is:
Bad
135
185
205
225

With just the bar, I take a few different grips and even go illegally wide if my pecs are feeling like they need a little extra stretch. I skip 95 mainly because it's too light to start working in the arch.
 
Rodja said:
My usual warmup is: Bad 135 185 205 225 With just the bar, I take a few different grips and even go illegally wide if my pecs are feeling like they need a little extra stretch. I skip 95 mainly because it's too light to start working in the arch.
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Do you utilize the same set-up with 135 that you would use with your working weights?
 
Rodja said:
I'm a decent bencher, but far from a great one.
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Yeah, but your understanding of the lift itself goes well beyond anything I have. You don't have to bench 500 raw to be able to teach people how to bench. Arguably the best swim coach of all time (Michael phelps' coach) was a very very mediocre swimmer.
 
It's taken me a long time to get the bench somewhat down. To me, it's the hardest lift to master since there's so many elements involved and leg drive and lats are completely foreign to almost everyone on benching.
 
Rodja said:
It's taken me a long time to get the bench somewhat down. To me, it's the hardest lift to master since there's so many elements involved and leg drive and lats are completely foreign to almost everyone on benching.
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Yep. I bro-benched my way up to 275 before I realized what I was doing and have gotten to 315+ with "some" leg drive and lat involvement added into the mix. I'm just certain there's something im missing and/or mis-cueing.
 
Had a chest cold since Monday. But since I ain't no bïtch..

Squats

Usual warmup, and I won't change a thing.

Elite FTS Yoke Bar
62x15
152x12
242x6
342x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
342x3 + 90lb chain x3
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4" Cambered Bar Hack Squat
135x12
225x8
320x8
410x10
410x10
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Glute-Ham Raise
BWx10
25x8
30x8 PR
45x8 PR

Occluded Superset
Leg Press/Leg Curl
x3x20 each

Hanging Leg Raises
BWx3x8

''Twas a good day.

Now, time to catch up on everybody's logs!
 
maybe ill be next to get on the hack squat train haha, doing something heavy for 10 reps would be a brutal way to switch things up. nice work man!
 
Upper

Pendlay Row/Flat DB Press
225x5x5/55x2x5
/65+Miniband x3x10

Circuit :
Close-Grip Seated Row 135x3x15
Sumo Stance Shrug 225x3x20
Seated DB Clean 15x3x12
DB Preacher Curl 20x3x15
Cable Tri Ext 175x3x10
 
liftandswim said:
Good lord. Is he competing soon too?

Crazy to think Eric lillebridge may not be the strongest squatter in his own gym lol
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Kendall has been at Quads with Coan for the recent months, but when they trained together, Kendall was always a step ahead of Eric.
 
herderdude said:
Kendall has been at Quads with Coan for the recent months, but when they trained together, Kendall was always a step ahead of Eric.
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Is his total better? I think he has him on squat by a little, and bench by a lot. At the same time Eric I believe is the better deadlift by a decent margin. Either way to incredibly strong dudes.
 
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