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Sean's Powerlifting Journey

The VS are great starter shoes, but the Romaleos feel so much better. I ran with VS Dynamos for nearly 4yrs.
 
I've used the same sweat-crusted pair of Chucks for everything for the last year & a half... still haven't blown the sides out, knock on wood
 
More painless benching.

Whenever my kid gets sick, I instantly get sick. Threw up and called it good. 5 scoops of gatorade later..

2scp High Volume + 1scp White Flood
Purple Wraath + Gatorade

Pec Mash
Tspine mash
Pullaparts throughout most the sets

Bench
45x2x8
135x8
160x5
185x5
205x5
225x2x5 Invalid Link Removed
235x5

Paused Bench
215x3x5 Invalid Link Removed

Incline Dumbell Press w/Fat Gripz
85x3x8

Band Pushdowns
Light x100

Facepulls
45x3x20

So, I like paused benching better. I hammer the **** down on my heels and it's so much easier. Guy I lifted with went to the Dan Green seminar at Poundstone I missed. Green said if you're a head lifter, to drive your head back into the bench and hammer down your legs for better drive.
 
Two board work really helps me feel the sink and drive, I'm with you on the Dan Green tips. Helluva nice bench day today man.
 
SweetLou321 said:
I been telling obb to do that for the last year and half, regarding the head thing. So far no one has listened lol.
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I've seen it work too many times to dismiss it. Lots of people simply cannot bench as well keeping their head on the bench. And not driving your head back into the pad after the press command is really compromising to proper humeral positioning. It's a win/win.
 
Is the head movement a natural thing? Meaning, should I play around with it being that I don't naturally?
 
Sean1332 said:
Everyone is different. Natural for me, may not be for some. If you have a good groove and are making progress now, why change it?
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Well, sometimes I hear people say they tried X and it was a boost/improvement. Like an arch with leg drive. That's new to me too.

Just checking. I am making progress so I'll stay full speed.
 
Just try not to let your arch collapse when you lift the head. Try to meet the bar with the chest still. At least that's what I'm taught. I'm not like a great bencher, but I am improving and form has been a huge part of it.
RegisterJr
 
Smooth, but watch your ass. The third rep looked really close to being off. 100% agree with everyone regarding the head drive as it jives well with the scapula and humeral position.
 
rob112 said:
Just try not to let your arch collapse when you lift the head. Try to meet the bar with the chest still. At least that's what I'm taught. I'm not like a great bencher, but I am improving and form has been a huge part of it.
RegisterJr
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I have a pretty big arch (with my heels off the floor), so I don't think it has room to collapse. I'll try it out. Thanks guys.
 
Rodja said:
Smooth, but watch your ass. The third rep looked really close to being off. 100% agree with everyone regarding the head drive as it jives well with the scapula and humeral position.
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Thanks, man. And ya, good eye. 3rd and 5th ya started seeing some light. The pauses looked a tad better. We'll see how it looks next week. I'll get a side shot.
 
Anybody ever get a kind of popping feeling at the top/side of the pec, near where it starts to get into the armpit?

Had a backoff AMRAP set tonight (work was 4 triples @ 235 & AMRAP ended up 175x20) and by the end of the AMRAP around rep 18 I think my elbows had become flared at all times as I fatigued and started to get some pain. Grip is about an inch inside the outer rings, so nothing very wide, and the bar path stayed in line always touching below my nipples every rep btw. Anyway, 2 min later when I went to unrack 175 again for the 2nd AMRAP as pulled the bar out there was a painful kind of pop, so racked it.

Couldn't unrack anything or flex my pecs in any way without triggering some obvious pain, even tri extensions aggravated it so I packed it in. No bruising, just some light pain unworthy of any kind of anti-inflammatories. Wondering how big a deal this could be - any input is welcomed.

Sean, I didn't know where else to ask this so I hope you don't mind the threadjack - bench routine is looking so awesome; glad you're back at it at full speed.
 
Hyde Sounds like what happened to me, except I didn't feel a pop. Probably just a minor pec strain, you'll have to rest longer than you think you should, not stretch, mash, and do light, high rep pump stuff after a few weeks.
 
I had that happen 3 times in the last year and a half. The pop is a strain. Prob grade 1. Rest it and in a month or two you should be good to go. I personally just kept benching off boards for de very light with accomdating resistance and worked up slowly. For me i also worked off boards and used a slingshot. Once i felt anything, even if it wasnt pain, id stop pressing. I did all assistance that didnt bother it.
 
Hey sean, should I follow the sizing as per the website for ordering a reactive slingshot? My weight bracket has me getting an XL, sound right?
 
Apparently slingshot is designed after and just like Rehbrand, only like 25 bucks cheaper if you go that route
 
Rodja has Titans I believe. Guy at my gym has Tommy Kono's he likes but I guess are subject to tearing? APT has sleeves. EFS's are alright. They wouldn't stay up on my thigh though.
 
Rodja said:
Like volleyball shorts, but for dudes?
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Haha I liked lifting in my singlet with the straps down the other day. Keeps me all warm and easy to tell depth and if ass lifts. I'm still up in the air on the whole thing haha
 
Sean1332 said:
Rodja has Titans I believe. Guy at my gym has Tommy Kono's he likes but I guess are subject to tearing? APT has sleeves. EFS's are alright. They wouldn't stay up on my thigh though.
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Apts are great for a little pop, made of knee wrap material. They tend to slide down tho.
 
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