Sean's Powerlifting Journey

Sean, I think if you didn't squat so much right before at the meet you'd already have a higher one. Hard to squat 650 or so and then sit down for 7 hours and pull haha
 
Thanks, Capo

Good news: I found a breakfast joint that will serve me a burger and fries at 7am

Bad new: Back DOMS like none other from the rows. But, my lower back isn't wrecked like previous ventures with conventional
 
Thats a cool idea, do you think id have problems doing this is i have golfers elbow, which is aggrevated by active gripping some.
 
SweetLou321 said:
Thats a cool idea, do you think id have problems doing this is i have golfers elbow, which is aggrevated by active gripping some.
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I'm thinking about doing it with straps if gripping bothers my elbows.
 
I'm thinking about doing this facing away from the lat pulldown stack as well. Perhaps this will be too intense of a stretch. Also not very sure how to anchor myself without the pad.

As for hook grip, you guys can have it! My hands are too small and fat for a good hook grip. Plus, it hurts.
 
Week 4 Bench

Chicken w/ garlic sauce...mongolian beef...4 cups of jasmine rice...3 Sprites...

Pre-ABE, STIMino, Green Bulge
throneof 's KB Scap torture
Rumble Roll lats
Bottoms-up KB Press 2x8

Bench
*Comp Grip (thumb from smooth)
45x2x10
95x10
135x6
185x3
205x3
225x3
245x3
245x3
245x3
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*Add 3-Board & Close Grip
255x5
255x5
255x5
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Standing Dumbell OHP
70x8
75x8
75x8

Banded Tricep Pushdowns
EFS Light x125 total reps

Triple Threats
Micro-mini x4x20

Half-Kneeling Anti-Rotation Cable Press
55x2x10 w/ 2" hold

Butt lifted on the Full ROM. I had trouble getting setup. Once I got into the 3-board, I found a good spot for my feet and back at least. I'll nail it next week.

I've finally size on my arms and pressing muscles. I'm also having a great mind/muscle connection with my back lately.

Taking a break the next two days. I'll hit some rotator cuff work and maybe a barbell complex if I'm bored at night on duty. Maybe some monkey hangin'
 
Bench is looking good man. Awesome. Glad you're getting back into some heavy stuff and staying pain free.


I know you're a big fan of anabeta, an just ordered a bottle of ABE after being pretty much supplement free close on a year now. You dose it following the bottle or anything special? Thanks.
 
CountryLiftin said:
Bench is looking good man. Awesome. Glad you're getting back into some heavy stuff and staying pain free. I know you're a big fan of anabeta, an just ordered a bottle of ABE after being pretty much supplement free close on a year now. You dose it following the bottle or anything special? Thanks.
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Just how it says on the bottle. 2am/2pm with food on non-lifting days, 4 pre-workout.
 
Week 4 Squats

STIMino, Green Mag, ABE

30lb Goblet Squat x2 Sets
20lb BSS x2 Sets
Band resisted overhead squat x2 sets
Xband side walk X1 each way

Squat
55lb bar + comp stance
55x10
155x10
245x6
335x3
425x3
465x3 + Belt
485x3
485x3
485x3
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Pause Squat
415x5
415x5
415x5

****ing horrible depth today. Hips are still tight from being at work and not tending to them. Adductor/groin.

14" Cambered Bar Good Mornings
155x8
245x8
245x8
245x8

Leg Extensions
290x8
290x8
290x8
 
One thing I've noticed is if my I'm bloated (gut = larger) on a given day, the tightness from my belt (assuming I'm using the same hole) will lock me up a few inches higher. You'll cut depth without noticing until you look at the film. Had that going on last week. I'm sure you already know this, but I figured I'd bring it up anyway.
 
Yup I hear ya. I vary between 2 holes on any days. Pain in the butt. I'm also having a hell of a time finding the right bar position. That's my biggest issue now. Using the SSB for two months really screwed me.
 
Sean1332 said:
Yup I hear ya. I vary between 2 holes on any days. Pain in the butt. I'm also having a hell of a time finding the right bar position. That's my biggest issue now. Using the SSB for two months really screwed me.
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I struggled with bar positioning too for awhile. For me, it started with consistency in set-up. I place my hands (pinkie-less) as narrow as I can and slide in front of the bar. Then I slide back until the bar locks into the shelf of my rear delts. Again, I'm sure you've explored this option.

Squats were fast btw
 
liftandswim said:
I struggled with bar positioning too for awhile. For me, it started with consistency in set-up. I place my hands (pinkie-less) as narrow as I can and slide in front of the bar. Then I slide back until the bar locks into the shelf of my rear delts. Again, I'm sure you've explored this option. Squats were fast btw
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I may give pinkie-less a shot. Things felt consistent going into the October meet but now it's blah. I played around with a different grip for the pause squats and it felt good so I may apply it to next weeks squats

And thanks, man. not rep PR but volume PR at least. (I'm not anticipating rep PRs though, as RPE is low)
 
You could tell them hips are tight on that 2nd rep. You hit the third rep deeper. They all looked pretty good for a normal squatter, but you usually crush depth bc of you great flexibility with the squat.

One thing that mixes me up on bar placement of I have it low to a point it puts te weight on my hands, which is a giant no no for me.

Edit: I realize this is an incomplete though. It's confusing bc sometimes it feels like a great shelf lower, I unrack, and when I stand straight the weight is forced in my hands.
 
rob112 said:
You could tell them hips are tight on that 2nd rep. You hit the third rep deeper. They all looked pretty good for a normal squatter, but you usually crush depth bc of you great flexibility with the squat. One thing that mixes me up on bar placement of I have it low to a point it puts te weight on my hands, which is a giant no no for me. Edit: I realize this is an incomplete though. It's confusing bc sometimes it feels like a great shelf lower, I unrack, and when I stand straight the weight is forced in my hands.
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Third rep was good. More and more I think about it in my head, the more I think I shouldn't have started ****ing around with the bar. Next week will be better. And more weight.

And are your elbows directly under the bar? That'd cause it. Also, maybe widen the grip a tad maybe.
 
Damn dude. You're moving some volume. Especially on the 415 pause squats.

I feel you on work dickin up the workout. I wouldn't have set foot in the gym if it wasn't for pre workout
 
justanotherj said:
Damn dude. You're moving some volume. Especially on the 415 pause squats. I feel you on work dickin up the workout. I wouldn't have set foot in the gym if it wasn't for pre workout
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It's ****ing killing me. I'm eating everything in sight lol

And preworkout saves lives. Internet fact.
 
There wasn't a depth issue on any of those. 3rd was deep. I'm not hating on depth; I try to train that way, but keep in mind that we don't get extra points for going lower than breaking parallel.

I also realize that this can get to be a slippery slope; hence some of the multiply feds where reaching depth is when the hips are within 3 inches above the knees. But you know what I'm saying; it also doesn't pay to go ATG either on your comp stance.

Speaking of that - you see any of Brian Carroll's squatting over the last few months? Wtf happened to his depth, is he coming back from an injury or something I missed? Not just in his suit or briefs, even his off-season raw squats were SO high. I respect him a lot, it's just surprising to see him getting so aggressive with the height of his squats. I feel like midgets could do jumping jacks between his legs and still clear his jewels.
 
liftandswim said:
Yeah, I've seen Carroll's squats. Strong as all get out, but high nonetheless.
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His 1,175 or w/e 275 record is legit - he does this little dip at the last moment to get depth and then flies up out of the hole. But these training vids...I just don't see it. It's some Dave Hoff stuff (who I also respect tremendously, but you know what I mean).
 
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