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Sean's Powerlifting Journey

Sumo is life.
 
Conventional bro checking in. Not that my dl is strong tho...
 
Team conventional checking in. Like bolt, my conventional isn't all that strong. Although, dat ninjas conventional really is strong lol
 
tyga tyga; said:
my conventional isn't all that strong.
Click to expand...

Says the guy who holds a DL record...
 
Bench 4's at 7

45x10
95x2x6
135x2x5
185x4
210x4
235x4x4
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+2 Board
235x4
225x3x4

Neutral Grip DB Press w/Grip Force
65x3x15

Rear Delt Flys
25x5x20

Light Banded Tri Pressdowns
100 Total

Benching felt okay. The cue helped me with a better bar path but I my AC has been acting up so everything still felt like crud.
 
Squats

Comp Stance w/Squat Bar
155x8
245x5
335x4
425x4
475x4
515x4

SSB Good Morning
162x6
252x4
302x4
342x4

SSB BSS
162x3x10

Hamstring Curls
100 Reps

Leg Extensions
100 Reps

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Squats felt good. Bar was trying to roll on my last 2 reps with 515 though. I'll most likely stick with heavy GMs and BSS as my assistance for squats the next few weeks.
 
No offense meant, but your face reminds me of the marshmallow man when you take that big inhale. lol
 
Not sure if more impressed by 515x4 or the 342x4 GMs....that's like my 1RM SSB GM. It might have only been 320, now that I think about it.
 
Last night:

Standing Unilateral DBOHP/Dumbell Row
40x10/100x6x10
50x10
60x10
65x3x10

Barbell Shrug/Tri Ext
225x4x15/90x4x12

Rear Delt Fly/Hammer Curls
20x4x20/30x4x12

I'll most likely deadlift tomorrow here at work.
 
Kill those deadlift today man, and Happy Father's Day!
 
Happy Fathers Day!
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Nice squatting there man, as always. Sumo sucks for me, just never have the hip mobility for it I think. Or maybe it's weak hips. I think that goes along with me not being able to hit depth with a wide stance squat as well.
 
It sucks. I'll test my conventional in 2 weeks, but I don't imagine it's going to be too big. But, as long as my back is big lol
 
Bench
45x10
95x2x5
135x2x5
160x3
185x3
225x3
250x3 7ish
265x3 8
+Slingshot
275x3x4

Incline DB Bench w/Grip Force
60x10
70x3x10

Rogue Green Banded Pressdowns
100 Total

Side Lying 45deg Abduction
Low Pulley Ext Rotation

My bench is terrible. My biggest issue is shoulders/forearms. Ext Rot sucks on the right shoulder. AC joint is tamed for now at least. I got away from RC work...maybe that will help?

Short on time. Will hit some upper back work tomorrow morning.
 
Gimp crew with poverty bench checking in.
 
SweetLou321 said:
Have you tried the efs pull apart series to strengthen it?
Click to expand...

Yup. And Eric Cressey everything. Chiropractor. Ect. All of which I haven't done much of.

I severely lack any thoracic mob and my lats are tight as ****. 2 things I've completely ignored lately except for pre-benching. So....I guess I should stop being lazy lol

One little thing throws off everything.
 
I've got zero tspine mob, rotated scapula (think turtle shell) and tight last as well. I kno your feels
 
Screw shoulders...always working on em. That thoracic spine always being a pain...
 
90% x5 lolwut?
 
Sean1332 said:
Bench
45x10
95x2x5
135x2x5
160x3
185x3
225x3
250x3 7ish
265x3 8
+Slingshot
275x3x4

Incline DB Bench w/Grip Force
60x10
70x3x10

Rogue Green Banded Pressdowns
100 Total

Side Lying 45deg Abduction
Low Pulley Ext Rotation

My bench is terrible. My biggest issue is shoulders/forearms. Ext Rot sucks on the right shoulder. AC joint is tamed for now at least. I got away from RC work...maybe that will help?

Short on time. Will hit some upper back work tomorrow morning.
Click to expand...
Donnie Thompson had a lot of shoulder mobility work that he has published recently. I've been doing his stuff before benching and its definitely been helping. I went to his injury prevention seminar in April and it was super beneficial. Throwing around some weight in here bro. Looks good.
 
Inarius said:
Donnie Thompson had a lot of shoulder mobility work that he has published recently. I've been doing his stuff before benching and its definitely been helping. I went to his injury prevention seminar in April and it was super beneficial. Throwing around some weight in here bro. Looks good.
Click to expand...

I appreciate it man. Haven't seen you on in a while. How's lifting?

Herderdude here is blessed enough to train with him sometimes.
 
The Super D stuff worked for my RC, but I cannot say that my bench is up there, so...
 
Sean1332 said:
Yup. And Eric Cressey everything. Chiropractor. Ect. All of which I haven't done much of.

I severely lack any thoracic mob and my lats are tight as ****. 2 things I've completely ignored lately except for pre-benching. So....I guess I should stop being lazy lol

One little thing throws off everything.
Click to expand...

I hear ya. That is exactly what happened to my hips, hams, and back. I slacked on the maintenance work and have suffered issue after issue BC of it. Hope to see ya turn it around tho. Put a nice bench with that squat for a bigger total.
 
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