Sean's Powerlifting Journey

RegisterJr said:
I don't know how you guys do any squats narrow.
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Stance width is relative to the individual. Narrow is the narrowest I can safely & effectively go. What I consider to be "narrow as fuk" is shoulder width. That's my own definition. It's also a much much weaker squat- narrow and high bar.

Only shoes help. Not necessary though.
 
Sean1332 said:
Stance width is relative to the individual. Narrow is the narrowest I can safely & effectively go. What I consider to be "narrow as fuk" is shoulder width. That's my own definition. It's also a much much weaker squat- narrow and high bar.

Only shoes help. Not necessary though.
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That's consistent with what I've read, then. I don't think I'm capable of hitting depth inside shoulder length.
 
LOL. Stealing.
 
Chin-Ups/Standing DBOHP
BWx5x5/40,50,60,50,50x8

Flat DB Press
50x8
60x8
65x8

Prone Incline Rear Delt Fly
25x4x25

DB Curls
30x4xAMRAP

Banded Tri Ext
EFS AVG x60 Total

Half hour. Boom.
 
Sean1332 said:
Thanks. Figured out a good grip width where I could actually do them without a flailing struggle.
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Pretty quick I realized chins were making my back feel awesome, and my scap once I focused on retracting them and not just trying to muscle up
 
Hyde said:
Pretty quick I realized chins were making my back feel awesome, and my scap once I focused on retracting them and not just trying to muscle up
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Yeah, same. Going all the way down so you have to depress your scapula to begin another rep is where it's at!

Nice work, sean.
 
That's a good use of half an hour man. Agreed on chins too, like warming up with them before benching, frees everything up back there.
 
I appreciate it guys.

I enjoyed my kids Halloween candy last night so I'm
bein good today. Slow cooker chicken and rice cakes with peanut butter spread on them.

Deadlifts at work again tomorrow. Last week was 60%. So I go 62.5 or 65? Goal is 5x8. Both seem reasonable. Thinking Conv/SLDL/BSS/BB Row.

Did 3 Epsom baths this week and it's helped curb the soreness. That stuff is amazing.
 
Can't remember how far out from your meet you are, but if it's a ways away I'd go 62.5 or even just another 5-10lbs. It's easy to run out of room when you progress too fast. Especially with upper body movements. Deadlift there's more leeway, obviously. But yeah, no need to rush unless last week was too easy.

And I'm sad, I didn't eat any candy this year :(
 
liftandswim said:
Can't remember how far out from your meet you are, but if it's a ways away I'd go 62.5 or even just another 5-10lbs. It's easy to run out of room when you progress too fast. Especially with upper body movements. Deadlift there's more leeway, obviously. But yeah, no need to rush unless last week was too easy.

And I'm sad, I didn't eat any candy this year :(
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Good points. I'll go .625. I'm ~6 months out. If it's easy at 5x8 then I'll push it another set. Next mesocycle I'll shift the percentages up over what I did this round.
 
Conv Deadlift
135x10
225x5
315x2
355x8
355x8
355x8
355x8
355x8

SLDL 4" Block Pull
315x3x8

High-Bar Squat
-Narrow/Oly Shoe
315x3x12

Banded Leg Ext
x50

Everything moved fast as hell even through the last set but god damn that fatigued me.

Press tomorrow. SSB Thursday.

Here's my narrow/high-bar
[video=youtube;VqMbPqh1EII]http://www.youtube.com/watch?v=VqMbPqh1EII[/video]
 
I like how you walked it out, set your feet, and then you were like, "Ehhh, a little bit wider." Brutal day, man.
 
Great job! I personally love higher volume. It must be my inner bodybuilder
 
Did upper last night.

CG 2-Board Press
185x3x8

Didn't deel right.

Dumbbell Press
50x3x8

Didn't feel right.

I had supersetted chin-ups in sets of 5 for maybe 8 sets.

Meadows Rows
45x12
90x12
115x12
135x2x12

Barbell Curls/Cable Tri Ext/Rear Delt Fly

Meh. I'm just going to do OHP only for a bit.
 
Nothing wrong w just pressing overhead. It's kind of fun if you don't get caught up in the weight and just work hard.
 
SSB Squats
-Beltless, Narrower than comp
162x8
252x5
352x8
352x8
352x8
352x8
352x8
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SSB Forward Lunge
162x3x8

Glute-Ham Raise
35x5x10

Uni-Lat Leg Press/Hamstring Curl
4020 Tempo
3x15

Triple Threats
x3x10

I felt great today. Didn't want to stop lifting.
 
I appreciate it guys.

I actually hate lunge variants with dumbells. I like barbell for some reason. Front squat held rear lunge feels the best, haven't done that in a while though.
 
Prowler

100 yard push with 90lbs

Then I did a reverse sled drag down 20 yards and then pushed it back 20 yards, with 180lbs. Did that about 5 times.
 
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The backside of this knife is the closest object I've found yet that resembles a Graston tool. I just went buck wild on both arms/delts/& pecs. So much scar tissue. My muscles felt like ruffle potato chips.
 
Sean1332 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=126042"/>

The backside of this knife is the closest object I've found yet that resembles a Graston tool. I just went buck wild on both arms/delts/& pecs. So much scar tissue. My muscles felt like ruffle potato chips.
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I need this on my left pec and quads.
 
Upper

OHP
45x10
65x8
95x5
135x1
155x1
185x1
115x8
115x8
115x8

Moderate Gril Seated Cable Row
125x8x10

Pec Flys
25x3x12

Skullcrushers
95x4x8

Occluded Bi/Tri
3x20

HLG
BWx3x10

RC Work
 
We'll make a body builder out of you yet!

Strong work and volume, man. I'm with you on lunges. I like my center of gravity better with the bar on my back.

Graston tools aren't available online?
 
throneof said:
Is graston a super charged version of mashing? Just with a knife. Curious to try it
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Maybe supercharged version of ART. Google what a Graston tool looks like. Just different shaped rounded metal objects that someone digs in and racks across your skin to break up scar tissue. It's easier having someone do it, and with a real tool, but upper body is easy to do yourself.
 
I have that a thumbs up not because I enjoy liking something evil like that, but because I know your pain...
 
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