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Sean's Powerlifting Journey

Thank you so much, everyone - strict pressed tonight and tons of shoulder work, not an ounce of pain doing any of that. After my strict OHP, tried the floor press - even 95lbs raw I could feel some pain, and threw the shirt on with 135. Much more comfortable, and I could almost touch elbows, but I could feel it if I got tight and was explosive so I just shut it down.

Talked to an older buddy tonight who's a phys therapist (that used to powerlift and currently Oly lifts some) and he just take a full week or so off benching/pec stuff and just evaluate every week, working it back in when I can. He seemed to think with the lack of bruising it wouldn't take long at all. We'll see. Wanna compete in 12 wks so if I can bench 6-8wks prior I'll be g2g.
 
My son just went through the same issue. He took 2 weeks off of any benching. He then came back with just very light, high rep work to get blood in the areas and has since built the weights back up. Tomorrow we see if things have healed after a month.
 
AZMIDLYF said:
My son just went through the same issue. He took 2 weeks off of any benching. He then came back with just very light, high rep work to get blood in the areas and has since built the weights back up. Tomorrow we see if things have healed after a month.
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How's his total now? (minus the bum chest)
 
Sean1332 said:
How's his total now? (minus the bum chest)
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Before the chest strain: 290 3x5
Squats: 420 3x3
DLs: 490 3x3 (conventional)

He has been rolling more volume of late and not messing with singles. He wants to hit a meet again in May so we will be testing things soon. He just graduated college last week.
 
AZMIDLYF said:
Before the chest strain: 290 3x5
Squats: 420 3x3
DLs: 490 3x3 (conventional)

He has been rolling more volume of late and not messing with singles. He wants to hit a meet again in May so we will be testing things soon. He just graduated college last week.
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Good stuff all around minus the strain! His push/pull is especially nice. Volume is definitely where it's at.
 
Only have time for a 3-day lift week. Squat/Deadlift deload today. Bench deload Thursday. Lower assistance Saturday.

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Squat
415x6 Singles

Deadlift
410x6 Singles

DB BSS/GHR/Chest Supported Row
45x2x15/BWx3x15/110x2x20

So with all this hook grip talk, I decided to commit to it for my "working sets". The past few weeks I had been doing it up to 315 and then switching over/under. I've always felt better setup off the floor double over handed, especially sumo. It really wasn't that bad. Just have to grip as tight as possible obviously.
 
napalm said:
Hey guys, keep me in your thoughts for the next couple days. I had a little stroke on the way home from hanging w justin yesterday. On top of that, going to be walking out with a diabetes dx too

Txs guy, oh, and Ativan - ask for it by name!
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Prayers for you Napalm.

Sean1332 said:
Only have time for a 3-day lift week. Squat/Deadlift deload today. Bench deload Thursday. Lower assistance Saturday.

Invalid Link Removed

Squat
415x6 Singles

Deadlift
410x6 Singles

DB BSS/GHR/Chest Supported Row
45x2x15/BWx3x15/110x2x20

So with all this hook grip talk, I decided to commit to it for my "working sets". The past few weeks I had been doing it up to 315 and then switching over/under. I've always felt better setup off the floor double over handed, especially sumo. It really wasn't that bad. Just have to grip as tight as possible obviously.
Click to expand...

Your feet are so close on thpse DL's; you have me questioning my form...
 
No need to question your form. A lot of people tend to go too wide for conventional, so as long as that's not you. I'll watch one of your videos again, though. Stance will vary person to person.

I always wondered why my PC felt stronger pulling snatch grip and I realized it was because I was narrow and flared so I could get down to the bar easier. I decided to carry it over to my conventional (im not a conventional deadlifter...or at least I haven't been..) I felt my hips doing more and it's allowed them closer to the bar and feels like it's shortened my stroke.
 
I watched a video where the guy stated if your stance it to narrow u can't squeeze the glutes probably at the top your leg will get in the way since then I have widened my stance slightly (maybe 2"s) just so I can feel them squeeze at the top I like it much better now
 
Duramaxhd said:
I watched a video where the guy stated if your stance it to narrow u can't squeeze the glutes probably at the top your leg will get in the way since then I have widened my stance slightly (maybe 2"s) just so I can feel them squeeze at the top I like it much better now
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See I feel the opossite lol I feel it clear my legs better and feel my glutes/hams better contracted. We'll see if it breaks down at a heavier load.
 
Yep anatomy I think would play a huge roll as it does in any setup

Edit: another thing is I still have a bit of inner thigh fat from my big days could be why I need to be wider (anatomy)
 
I use to pull with a hook grip until i went multiply. Best i ever did was 508 of the floor with it and 545 off a 4inch block with it.
 
SweetLou321 said:
I use to pull with a hook grip until i went multiply. Best i ever did was 508 of the floor with it and 545 off a 4inch block with it.
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I'm expecting it to be a long long long process before its competition worthy. There's a 700lb hook grip puller at my gym so it's motivating.
 
Duramaxhd said:
I watched a video where the guy stated if your stance it to narrow u can't squeeze the glutes probably at the top your leg will get in the way since then I have widened my stance slightly (maybe 2"s) just so I can feel them squeeze at the top I like it much better now
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I've been playing around with that - setting up, then standing upright & contracting everything hard, especially glutes. Noticed I had been too narrow like you described,as well as having foot position a little off. So now I've been playing around with nudging my stance out til everything feels a-ok. Gave a fresh breath of life into my game I'll say - my confidence has been on the rise.

& I don't know if I'll ever give hook grip a serious go - tried it a few times & just noped out
 
*pardon the extra reply - thought I was editing the previous post
 
Sean1332 said:
I'm expecting it to be a long long long process before its competition worthy. There's a 700lb hook grip puller at my gym so it's motivating.
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Took me about 8-10 weeks to have it comp ready and pulled a pr with it. I have a specific way i set my hands tho.
 
Woo!
 

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Deload Bench

Bench
190x6 Singles

Neutral Grip Pull-ups
BWx3x8

Curls/Tri Ext
3x8

Pullaparts done the entire workout. Family time this week so things are staying short. Those were the most strict pull-ups I've ever done. Hold for a second at both the bottom and top. Felt great. RPE 9.9 though

Real training will resume Sunday with deadlifts.
 
Dang, pretty serious pull ups for a fat guy! Hahaha
 
If you can hit 3x8 BW pull-ups I promise you can do weighted pull-ups. They don't even feel like they're weighted til you add about 25lbs
 
liftandswim said:
If you can hit 3x8 BW pull-ups I promise you can do weighted pull-ups. They don't even feel like they're weighted til you add about 25lbs
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I agree!!
Pull ups are easy for light weights like me tho, so take that with a grain of salt.
Weighted pull ups become the Devils work quickly though!!
 
My sons bench went up proportionally with his chin up strength. It gives the upper torso a great base to push from.
 
I may be the only one here who doesnt see the benifit of heavy pull-ups. They have never had direct carryover to my lifts like rows have. I use them to build my base, not specific strengths.
 
SweetLou321 said:
I may be the only one here who doesnt see the benifit of heavy pull-ups. They have never had direct carryover to my lifts like rows have. I use them to build my base, not specific strengths.
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I THINK, and that's a stretch, I'm gonna be working some decently heavy barbell rows back into my programming, finally, starting next week. Testing at a mock meet saturday and then think I'm gonna start using Paul Carter's Base Building templates for about 6wks before I go into a peaking phase 6wks before a meet. Carter cares more about barbell rows than his own children. I hate them, but I suppose you can never have too big a back (and grip).
 
SweetLou321 said:
I may be the only one here who doesnt see the benifit of heavy pull-ups. They have never had direct carryover to my lifts like rows have. I use them to build my base, not specific strengths.
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I'm with you. The margin of benefits are minimal for me with them, and the progress slow. At least for someone with long limbs and 238lbs.
 
Like dips, heavy pull-ups requires VERY strong and healthy shoulders as they both put you in a somewhat compromising position. They can still be utilized by the less healthy, but should be done more for reps.
 
Pull-ups, I can't do because of the shoulders. Chin-ups or neutral grip are okay on them. I have to stay tight as fûck though.

Dips....never again for the rest of my life.

We have a dumbell handle now that will hold up to 200lbs so expect some dumbell rows instead of chin-ups on Sunday Deathlift day.
 
I'm one of the few who doesn't do many barbell rows, I feel like the weight that hits my lats causes me to cheat with my lower body. But I do the crap out of chest supported rows. Pull ups I rarely do also. 235 is not a good bodyweight for me to do pull ups. But I do a lot of lat pulldowns. And I do straight arm pulldowns often after my biceps can't do any more rows or pulldowns.
 
herderdude said:
I'm one of the few who doesn't do many barbell rows, I feel like the weight that hits my lats causes me to cheat with my lower body. But I do the crap out of chest supported rows. Pull ups I rarely do also. 235 is not a good bodyweight for me to do pull ups. But I do a lot of lat pulldowns. And I do straight arm pulldowns often after my biceps can't do any more rows or pulldowns.
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Same here on the BB rows unless I want to go extra bro with a 5s eccentric.
 
I've been doing rack barbell rows. Do them strict and control the eccentric and they feel amazing. Brian Carroll like em so they can't be too bad.
 
liftandswim said:
I've been doing rack barbell rows. Do them strict and control the eccentric and they feel amazing. Brian Carroll like em so they can't be too bad.
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They are really comfy, but I can't stand being the guy taking up a rack for them. Setting up some blocks with a stiff bar will more or less get you the same thing though I suppose.
 
herderdude said:
I'm one of the few who doesn't do many barbell rows, I feel like the weight that hits my lats causes me to cheat with my lower body. But I do the crap out of chest supported rows. Pull ups I rarely do also. 235 is not a good bodyweight for me to do pull ups. But I do a lot of lat pulldowns. And I do straight arm pulldowns often after my biceps can't do any more rows or pulldowns.
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Pretty much this. I can hit supported rows all day no matter how pumped or sore my lower back is. HS rows are my favorite.
 
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