Sean's Powerlifting Journey

Half-kneeling Cable Rope Row
160x5x15

Half-Kneeling Facepull
90x4x12

Cable Skull Crusher
125x5x8

Hammer Curls
30-45x5x10-15

Prone Incline Rear Delt Fly
35x5x15

Half-Kneeling Pallof Press
Light band x3x10 each side
 
Squats
55x10
155x8
245x5
335x3
425x1
495x1 +Belt
580x2 +2.5M Overkills
580x2
615x2 + Reverse Light Bands
- Belt, Bands, Wraps
+ Double pause
335x3
385x3
425x3
+ Pause in hole only + belt
475x3
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Goblet Bulgarian Split Squat
70x4x10

Elevated Glute-Ham Raise
BWx4x10

TKE
3x20

DB Side Bends/Standing Band Crunches
2x15 each
 
Skipping the usual Saturday pump so I can deadlift a day early tomorrow. Hips feel surprisingly well after yesterday. Just raw knees. (insert joke here)

I dunno wtf my deadlift opener is going to be but whatever it is, I'll pull it tomorrow lol
 
Deadlift
135x8
235x5
325x5
415x2
465x1
505x2x2 (Last warmup-ish)
+2" Block
545x2 (Opener)
+4" Block
545x3
+Straps
585x2x3 RPE 9 last set
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2" Deficit TnG SLDL
(Narrow ducked conventional stance)
325x10
345x10
365x2x10 RPE 9.5 last set

Timed Bodyweight Bulgarian Split Squat
x30"
x40"
x50"
x60"

Here lies Sean1332. He died from bodyweight split squats. My thighs have never had such an excruciating pump. Probably averaged 1 rep every 2-3 seconds towards the end of it.

Decent day. I wasn't as recovered as I thought I may have been but I got my primary work in with good speed.
 
Gonna be sore from those tomorrow im betting. Nothing makes my glutes as sore as bss.
 
Sean1332 said:
Deadlift
135x8
235x5
325x5
415x2
465x1
505x2x2 (Last warmup-ish)
+2" Block
545x2 (Opener)
+4" Block
545x3
+Straps
585x2x3 RPE 9 last set
Invalid Link Removed

2" Deficit TnG SLDL
(Narrow ducked conventional stance)
325x10
345x10
365x2x10 RPE 9.5 last set

Timed Bodyweight Bulgarian Split Squat
x30"
x40"
x50"
x60"

Here lies Sean1332. He died from bodyweight split squats. My thighs have never had such an excruciating pump. Probably averaged 1 rep every 2-3 seconds towards the end of it.

Decent day. I wasn't as recovered as I thought I may have been but I got my primary work in with good speed.
Click to expand...

I must be really really bad at sldl reading your numbers.
 
SweetLou321 said:
I must be really really bad at sldl reading your numbers.
Click to expand...

I dunno, man. I probably haven't done SLDL from a deficit in like a year lol I do know that I had a crap ton of hip tension and it was touch n go reps. Probably would have stayed at 3 plates if it wasn't TnG.
 
Sean1332 said:
I dunno, man. I probably haven't done SLDL from a deficit in like a year lol I do know that I had a crap ton of hip tension and it was touch n go reps. Probably would have stayed at 3 plates if it wasn't TnG.
Click to expand...

2 plates TNG from the floor is about my limit. So you deff are the stronger lifter here.
 
Bench
255x2x2
275x2 against foam
+Reactive Slingshot
285x2x2
275x3

Close Grip Floor Press
+Grip 4orce
155x2x10
165x2x10

Prone Incline DB Shrug
75x3x15

Prone Incline Rear Delt Fly
35x4x15

Grip 4orce Hammer Curls
75 Total
 
Your opener x2 moved so fast...
 
Squats
55x8
155x8
245x5
335x3
425x1
+Belt
535x1
+Wraps
615x2 Walked out
615x2 Monolift
+Reverse Light Bands
645x2

14" Cambered Bar Pause Squats
Beltless, Moderate Stance
155x5
205x5
345x3
415x3
415x3
415x3

Dumbbell Bulgarian Split Squat
55's x4x10

Leg Curls
100 Reps

Squats were good. I was comfortable with that 425-535 jump. 615 feels like a good/easy last warmup. The 645 (Opener) reverse band was fast, but shallow. I tried something different with the wraps that was heavier on the hamstrings and it stopped me...so, no new wrap methods for me I guess. Videos will be up later or tomorrow.

I may or may not bench Saturday. Then it's a deload week, then I come out of it and bump up intensity even more. 1st and 2nd attempts without reverse bands...if things feel good, then a PR. If not, then I'll do first 2 attempts only and then reverse band the 3rd attempts the week following.
 
Warmup
Goblet Squat w/ Groin Floss x10
BW BSS x10
Hip Airplanes x8
Goblet Squat x10
BW BSS x8
Single Legged KB SLDL x15

Sumo
145x8
235x5
325x3
415x10 Singles

Banded Dimmels
145+Avg+Mnstr Minix3x20

Ukrainian Stallions
aka Banded KB Hip Thrust from a deficit?
Double 24kg + Avg x3x10

One Legged Leg Press
1pps x3x15

So....I guess that's a Chris Duffin day.

Going to start at the second week of Cube Predator for bench. I need more bench work. Besides two deload week and a "last warmup" week, I only have 2 true "working" weeks. My bench needs more than that.
 
Like the sound of it a lot man. Just keep the bench AMRAPs clean to protect that shoulder and really hammer the technique. Should serve you well.
 
Bench
210x5x3

Close Grip w/ Reactive Slingshot
210x3x6

Incline Dumbell
50x5x12

Cable Rows
145x5x12

Curls and RC work

I need to hit the RC work hard. My right shoulder just feels switched off when I'm transitioning of my chest. Then it causes me to go crooked. That's my bench issue.
 
How would the RC work do for activation?
 
herderdude said:
How would the RC work do for activation?
Click to expand...

I'll need to. I've slacked on it the last few sessions. I was doing YTAWLs and some Tony Gentilecore stuff that I posted before. Since it hasn't hurt in a while, I just stopped doing it. Dumb. My RC doesn't hurt, but it sure as F isn't firing. Today was harder than me moving 255 the other week.
 
Yeah, one of those things where just because it doesn't hurt doesn't mean it's all better.
 
Squat Deload

Triples to 405x3 then 455x1

DB BSS
60's x3x12

Dimmels
185+Doubled Light x3x20

Banded Leg Curls
Light x Excruciating Pump

KB Extended Side Plank
2x20"

HLR
2x15

TKE
2x20

Benching tomorrow. Then back to heavy stuff Sunday night with pulling 1st and 2nd attempts.
 
So...benching 225 felt like a 1RM today. No pain. Zero. **** just feels dead. Warmed up. Activated. Just nothing.

Waiting until late fall to see a doc. I'm also wondering if it had anything to do with that pinched nerve I had. I can tell a difference in retraction from my left and right side. What's effected the most is when it transitions to my triceps. Even doing extensions with the cable, I can feel a dead spot right before it breaks 90 to extend.

No way I can pull my shît together in a month. If I'm going to take a token bench in a meet, then I'm not even going to bother with full power, and I'll do squat only. Or just skip this meet altogether. Thoughts?

Edit:
I emailed PLwatch just to verify that squat only meet attempts will count. If it does, and I can't bench next week either, I'm doing squat only.
 
Think long-term. There's always more meets that you will do and don't take a risk like this right now. Once that level of self-doubt creeps in and settles into your head, your heart is taken out of the equation.
 
Rodja said:
Think long-term. There's always more meets that you will do and don't take a risk like this right now. Once that level of self-doubt creeps in and settles into your head, your heart is taken out of the equation.
Click to expand...

Thanks for that, man. I appreciate it.

I've set my ego aside and will completely refrain from benching until I can get some shoulder stability and function back.

My hips are healthy. I won't do my big pulls this Sunday. Maybe just one heavyish pull. Thursday, if my 645/685/? day goes well, I'll do squat only Oct 18th. If things don't groove, I'll have Gene transfer my meet payment to Aprils meet. Come Feb, I won't be working anymore so I'll have lots of training time
.

edit:
blah blah blah I'm a whiny bitch

Full power. Going for a PR total, squat, and deadlift, with a 225 token bench, pending how squats and pulls go this week. And screw training bench press for now. Rehab time. I constantly mentally fuk myself a month out.
 
I think I've shown you this previously, but, if not, this always helps me when my shoulders get funky

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One thing that I've recently added into my delt training is doing a trilateral finisher. You know how to pack your shoulder for this and getting massive amounts of blood into the area helps to strengthen the entire area. I've had ZERO pain in my shoulders after battling that AC/impingement issues for most of last year.
 
Rodja said:
I think I've shown you this previously, but, if not, this always helps me when my shoulders get funky

Invalid Link Removed


One thing that I've recently added into my delt training is doing a trilateral finisher. You know how to pack your shoulder for this and getting massive amounts of blood into the area helps to strengthen the entire area. I've had ZERO pain in my shoulders after battling that AC/impingement issues for most of last year.
Click to expand...

I forgot about that article. I liked that one. Thanks, man.

Trilateral finisher? I'll give it a go.
 
Rodja said:
I think I've shown you this previously, but, if not, this always helps me when my shoulders get funky

Invalid Link Removed


One thing that I've recently added into my delt training is doing a trilateral finisher. You know how to pack your shoulder for this and getting massive amounts of blood into the area helps to strengthen the entire area. I've had ZERO pain in my shoulders after battling that AC/impingement issues for most of last year.
Click to expand...

What about people who have GIRD, but they still have internally rotated humeri? With GIRD, you already have to much ER and very little IR which can be detrimental to labrums!!
 
NattyForLife said:
What about people who have GIRD, but they still have internally rotated humeri? With GIRD, you already have to much ER and very little IR which can be detrimental to labrums!!
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Um, did you read the article at all? GIRD does not apply to this postural deviation. The external rotators are weak and with a limited ROM combined with excessively developed and tight internal rotators. Sean also isn't a thrower so it's even less applicable to this scenario.
 
Rodja said:
Um, did you read the article at all? GIRD does not apply to this postural deviation. The external rotators are weak and with a limited ROM combined with excessively developed and tight internal rotators. Sean also isn't a thrower so it's even less applicable to this scenario.
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Yes, I read the entire article; its a good article!! I was just asking a general question; i didn't mean for it to apply to Sean's problem.
 
NattyForLife said:
Yes, I read the entire article; its a good article!! I was just asking a general question; i didn't mean for it to apply to Sean's problem.
Click to expand...

Gotcha. My apologies. The posterior capsule needs to be stretched as it's an adaptation. The main concern with GIRD is IF the total arc of ROM has become compromised more so than having it in and of itself.
 
Rodja said:
Gotcha. My apologies. The posterior capsule needs to be stretched as it's an adaptation. The main concern with GIRD is IF the total arc of ROM has become compromised more so than having it in and of itself.
Click to expand...

Also, is it correct in assuming that GIRD and internally rotated humeri are usually not in the same shoulder with a person, or could they very well be comorbidities within a shoulder?
 
Sucks about the shoulder man.. Get that checked for sure. My dad has a destroyed RC so bad that the doc won't touch it.
 
My brother in law had a baker tank/ big water tank shift and hit his arm which messed his shoulder up has 30 anchors in it now
 
NattyForLife said:
Also, is it correct in assuming that GIRD and internally rotated humeri are usually not in the same shoulder with a person, or could they very well be comorbidities within a shoulder?
Click to expand...

I'm not quite sure what you're saying here. You can have an internally rotated humerus without GIRD, but, to my knowledge, GIRD will have some internal rotation issues.
 
Rodja said:
I'm not quite sure what you're saying here. You can have an internally rotated humerus without GIRD, but, to my knowledge, GIRD will have some internal rotation issues.
Click to expand...

Is it common or even possible to have internally rotated humeri while also having GIRD in the same shoulder?
 
Deadlift Openers
4 Weeks
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Conventional
DOH
135x8
225x6

Sumo
O/U
315x3
415x1
Hook + Belt
505x1 Last Warmup (495-505 at meet)
555x1 1st Attempt
585x1 2nd Attempt

+Reverse Bands
615x1 3rd Attempt (pending speed of 585 at meet)

-Reverse Bands
6" Blocks
615x1 Skin couldn't hang for rep 2
585x2

Elevated GHR
BW x3x10

One-legged Leg Press
2pps x3x15

Side Planks
2x20"

McGill Crunch
2x10

The side of my right hip locked up this weekend so it was a bit wonky. I did some band traction with it before I left and it felt good so I'll continue doing so this week to get ready for Thursday's squats.
 
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