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Sean's Powerlifting Journey

liftandswim said:
Knee wraps don't protect your knees. In fact, I've seen references that suggest they may cause damage over time. That said, squatting as heavy as we do probably isn't healthy anyway so it's all gravy
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I remember that article as well. I think a big thing is abusing them too frequently.
 
liftandswim said:
Definitely. There's a huge difference from a light self-wrap and having Ernie Sr give you his tightest wrap every session
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Eh all my self-wraps are tight as hell. Varying tightness between attempts. But, I used to wear them weekly on anything 405+ when I first started on here a couple years ago. Not enough wrapless work at all. That was bad I'm sure.
 
I wasn't trying to spit broscience there are pros and cons to both I agree with u two I like to wrap light to give support yesterday was the first time in a while I've had someone do it and even then it wasn't the tightness wrap I've ever had
 
Duramaxhd said:
I wasn't trying to spit broscience there are pros and cons to both I agree with u two I like to wrap light to give support yesterday was the first time in a while I've had someone do it and even then it wasn't the tightness wrap I've ever had
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I didn't see it as bro science. I agree on both sides. I think most the references I've seen referred to over usage (I think..?)
 
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Here's the study I'm referencing. Not sure if there are others. Read the last few sentences of the abstract.
 
I wrap anytime I'm above 405. Several minor knee subluxations have left the joint terribly unstable at that weight and above.
 
Conventional Deadlift
135x15
225x8
315x5
385x5
405x5
405x5
425x5 @ RPE7
+4" Block
405x4
425x4
445x4
455x4

Romanian Deadlift
315x4x10

I'm gassed

Banded Leg Extensions
x100

Some random banded hip stuff

I've deadlifted at work the past month so I usually have zero motivation, plus it's a stuff bar, plus it's conventional. Happy with how the pulling is going.
 
liftandswim said:
How pumped was your low back after those RDLs? Lol
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Excruciating lol Way too much TUT. I hung upside down for a couple minutes afterwards and it helped.

Going into my meet I didn't do much conventional stanced work or good mornings at all so I think my erectors needed this strengthening.
 
I didn't say wraps suck because of pain, or longterm degradation of the knee. I said it sucks trying to time that sh*t up in a meet. What a pain.
 
Dang, conventional 5s. You're a maniac.
 
Foam roll ribcage/lats
Hip airplanes
Overhead RNT squat
BSS
Banded wall spider crawl

Bench Press
45x15
95x2x5
135x2x5
165x2x3
185x5
205x5
225x5
235x5 @ 7.5

2-Board
245x4x4

Close-grip Floor Press/Prone Incline DB Row
185x4x8/65x4x10

Was a 'meh' sort of day.
 
Oh ya. Found my knee sleeves and warm pants. They were in the gym at my station. $160 back into my pocket.

There's still dirty mother ****ers at my gym so I don't take anything back.

Notes: I liked my warmup. I forgot what article I read...Simmons or Tate...but they spoke on warmups. This allowed me roughly the same amount of reps, but I had more "first reps".

Other notes...all the time I spent on MFR has been dramatically decreased. It's only been certain areas I hit now (adductor, lat tie-in, scap). My joints feel very healthy. Maybe I can attribute it to better warmups?
 
Squats

Comp Stance
135x2x5
225x8
315x5
405x5
455x5
465x5 RPE 7
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Narrow + Oly Shoe
405x2x4
455x2x4
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Stiff-legged Dumbell Deadlift
65's + Heavy Band x4x10

Despite being sick and underfed the last 48 hours and still having a sinus infection, this was one of my best wrapless squat sessions I've had. I found the perfect balance between bar position and stance width, which is what I always struggle with, and why I squat slow.

Abs tomorrow.
 
Sean1332 said:
Squats

Comp Stance
135x2x5
225x8
315x5
405x5
455x5
465x5 RPE 7
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Narrow + Oly Shoe
405x2x4
455x2x4
Invalid Link Removed

Stiff-legged Dumbell Deadlift
65's + Heavy Band x4x10

Despite being sick and underfed the last 48 hours and still having a sinus infection, this was one of my best wrapless squat sessions I've had. I found the perfect balance between bar position and stance width, which is what I always struggle with, and why I squat slow.

Abs tomorrow.
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No wraps meet! No wraps meet!
 
Hyde said:
I didn't say wraps suck because of pain, or longterm degradation of the knee. I said it sucks trying to time that sh*t up in a meet. What a pain.
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I had zero issues timing my attempts besides my first one at my meet this past weekend. That was more of my fault not timing my warm ups better.
 
Upper

UniLat Standing DB OHP/Rear Delt Fly
50x5x10/20x5x15

Pec Fly/Lat Pulldown
30x4x15/180x4x12

Overhead Cable Tri Ext
95x5x10

Dumbell Curls
25x5x20
 
Nice work Arnold.
 
CAT Pulls

Sumo
135x12
225x8
335x3
405x7x3
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Circuit
Hamstring Curls 90x3x15
DB BSS 40x3x15
Cable Crunches 150x3x15

I worked on locking out my knees faster. My setup felt great. I maintained the same bar speed through set 7 but my setup started to deteriorate. Kept assistance light and quick. My cold last week demolished my work capacity.
 
Nice Sumo video. That's about how quickly I pull my top sets in real life :D I tried Sumo for a while but quickly decided it sucked.....or maybe I sucked. I couldn't be sure. Conventional all the way for me now!!
 
Not a fan of the explosive knee lock, leaves me hanging over the bar; but if you dial it in and don't lose it forward, strong glutes should finish it nicely.
 
NomZ said:
Not a fan of the explosive knee lock, leaves me hanging over the bar; but if you dial it in and don't lose it forward, strong glutes should finish it nicely.
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Yeah the slowmo let me see that gap between me and the bar. At least I can bypass my thighs. At heavier weight, I might biff it though. We'll see.
 
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