Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Sean's Powerlifting Journey

Wtf Sean I know you can do more than 5 chins in a set we're the same weight and you've always out-rowed me on both DB and BB, significantly. Push yo game up, dawg! I hit 5x8 and 3x5 on fatbar chins last night for reference.

I think pull-ups have been the best thing for back hypertrophy for me, and thicker that back gets the more you can take advantage of that arch. It's great to see your bench climbing so well again.
 
hahah yeah pull-ups are hit or miss with the shoulders. I can do some sets of 8 on a good day with chin-ups but after the seated facepulls (and lat pulls during bench warmup) I only had 5 clean reps at a time lol

Fat bar chins sound fun
 
Sean1332 said:
hahah yeah pull-ups are hit or miss with the shoulders. I can do some sets of 8 on a good day with chin-ups but after the seated facepulls (and lat pulls during bench warmup) I only had 5 clean reps at a time lol

Fat bar chins sound fun
Click to expand...

I just use fat bar if I do chins cuz it seems to be easier on keeping tendonitis down for me. I don't think they're really any tougher for guys like us, but maybe if you were a skinny lil bro that can't pull 275 without straps and can do a high rep set of bw pull-ups I suppose grip could be an issue.
 
I second the fat bar seeming to be easier on keeping the tendonitis under wraps. That biceps tendonitis issue I've had in the past with lat pulldowns hasn't given me any fits whatsoever the last two weeks using the fat bar and a false grip over it. Just food for thought i suppose
 
My proudest volume PR

Squats
155x10
245x6
335x4
425x1
+Belt
515x1
+Busted ass crap Slingshot wraps
595x3
595x3
595x3
-Naked, Narrow, Paused, Sat on calves
335x6
335x6
335x6

GHR
BWx4x12

Gassed.

Invalid Link Removed

Depth wasn't where I wanted it. Couldn't get those wraps on me how I wanted. Last day having to use them, though. Excuses. I'm still pumped I did 3x3 with 12 plates.
 
Yep, definitely need to get another couple inches, but made the weight look easy and very controlled. Keep working the depth; the power is there!!
 
Hyde said:
Yep, definitely need to get another couple inches, but made the weight look easy and very controlled. Keep working the depth; the power is there!!
Click to expand...

I'll be good once I get back in them ol overkills. finally learned how to sink through them
 
Did an upper session yesterday. What a bust that was. Worked up, easily, to 2 plates on the axle close grip for 2x5 and my bicep tendon flared up. Dropped 20lbs and did normal grip 2x5 and called it after that. It pretty much ruined the rest of my workout. Did some super light DB OHP/Row/Facepull/Bi/Tri...probably 100 reps each exercise. Lightweight.

I need to do a better job getting my upper body recovered after having the loaded TSB on my back. I did some Graston this morning and it relieved it. Need to do some Graston, bicep and pec stretches after squats I think.
 
RDL DOH
135x10
225x5
Sumo O/U
315x3
405x1
455x1
Hook
535x4x3 Volume PR
Straps
535x1x8
Invalid Link Removed

SSB GM
162x5
252x5
302x5
322x5
252x2x5

Rear Lunge
65x3xOut of breath

**** yeah. I'm PRing on both squats and deadlift at this meet. The first couple of sets were just jumping off the ground. That set shown was the last and slowest, and it still moved. I hope I don't lose this m/m connection with my hips and the floor. The amrap set was just for ****s n gigs.
 
Your setup and tension on the bar has gotten so clean. Bar path is virtually straight and your VMO isn't doing the work.
 
Awesome work dude. 535x8...animal. Especially after 4x3.

Care to share any cues, etc on this m/m connection you're having with your hips? Just monkey toeing on point? I
 
jswain34 said:
Awesome work dude. 535x8...animal. Especially after 4x3.

Care to share any cues, etc on this m/m connection you're having with your hips? Just monkey toeing on point? I
Click to expand...

w/ straps and touch n go though lol

It's a bit of a grab but what I feel most just before passing my knees is pushing my feet hard through my shoes. I feel like I'm controlling spreading the floor better around the sticking point, I think from having better activated/uninjured/non-irritated hips.
 
Insane pulling man.
 
Still impressed. Dont care what you say lol. You had at least 2 in the tank still too.

Btw, are those the rehband warm pants? I think I've asked you about em before. Would you say they're similar to how sleeves are for knees in terms of warmth and loosening up easier?
 
jswain34 said:
Still impressed. Dont care what you say lol. You had at least 2 in the tank still too.

Btw, are those the rehband warm pants? I think I've asked you about em before. Would you say they're similar to how sleeves are for knees in terms of warmth and loosening up easier?
Click to expand...

Yeah. That's my short cut-off pair. Forgot normal gym shorts at home lol I'll start using my non cut ones for prep I think. And yes, definetly, in terms of warming things up.
 
Sean1332 said:
Yeah. That's my short cut-off pair. Forgot normal gym shorts at home lol I'll start using my non cut ones for prep I think. And yes, definetly, in terms of warming things up.
Click to expand...

Yeah, the reviews are overwhelmingly positive so I might snag a pair (i kinda need shoes first, but w'll see). Any advice on sizing? I see a couple guys that said they went with the sizing chart and got a large but they were baggy and needed a M.
 
jswain34 said:
Yeah, the reviews are overwhelmingly positive so I might snag a pair (i kinda need shoes first, but w'll see). Any advice on sizing? I see a couple guys that said they went with the sizing chart and got a large but they were baggy and needed a M.
Click to expand...

I'll check what size mine are and let you know but I think it's a L, and they ain't baggy.
 
Duramaxhd said:
What do u think has helped your deadlift program wise I want to get mine moving again looking for ideals
Click to expand...

Dunno man. Just did the hyper block and strength block. Doing conventional and block pulls helped my lockout and hip health. Not pulling sumo is the best thing for sumo lol
 
Duramaxhd said:
That's why I went back to conventional during the week figured it would help plus I like conventional more
Click to expand...

What helped mine the most last meet prep was low volume and sub max high rep sets so I could hone in my technique yet not fry my hips. So along the same lines as Sean but if you are pulling 2 days a week try that for sumo and higher volume for conv until it's time to turn it up.
 
Bench
245x3
255x1
225x3

^Pullups supersetted throughout

DB Bench w/ Grip Force's
60+Orange Band x3x10

Seated Cable Row/Rolling Tri
? x5x10/30x5x10

Alt Bi Curl
15x5x10

RC Work

I didn't feel stable and my lats didn't do a damn thing today. Poop
 
SweetLou321 said:
What helped mine the most last meet prep was low volume and sub max high rep sets so I could hone in my technique yet not fry my hips. So along the same lines as Sean but if you are pulling 2 days a week try that for sumo and higher volume for conv until it's time to turn it up.
Click to expand...

I agree on the value of honing the technique. IME, the best peaking for pulling is by to not pull heavy but every 3-4 weeks. My best meet prep was with my last heavy pull 24 days out and last day was my mock warm up 17 out. I didn't pull until meet day and felt completely fresh for it.
 
Pulls were awesome Sean - I don't know if I'm more jealous or just pleased for your deadlift progress. And bench is coming along at its own pace again too - keep it slow and steady there and you will get where you wanna go as well! If you can PR 2 out of 3 lifts and keep the shoulders healthy this meet I'd say you are doing awesome!!!
 
Interesting how he mentions he thinks it is more of a protective mechanism secondary to instability. Thanks for sharing
 
So, 595x3x3 squat last week. This week is my final week of the strength block. I'm thinking of maybe working up to a top set of 3 and back off 10% for a couple more triples.

I have no idea what I should aim for as a top set of 3. Thoughts? 625-635? More? Less?
 
If you are good with RPE I'd say just go to a solid [email protected]. Based on the general rpe percentage chart i have thatd be around 89-91% your e1rm.
 
Squats
145x8
235x5
325x3
415x1
+Belt
505x1
+Wraps
595x1
635x3
555x3
Invalid Link Removed
-Naked +High Bar, Narrow
375x3x6

DB SLDL against Average Band
75x3x10

^Oh hey, that's going to be my hamstring accessory this entire meet prep
 
Hell yeah brother lets fuggin go.
 
So what if you PR your squat by 40lbs...just say it, Sean..."Yeah I squat 750...in a belt and knee wraps...drug-tested"

Sounds good, doesn't it??
 
Hyde said:
So what if you PR your squat by 40lbs...just say it, Sean..."Yeah I squat 750...in a belt and knee wraps...drug-tested"

Sounds good, doesn't it??
Click to expand...

yeahhhhhhh that sounds good. I just don't imagine 750 happening at 220. that'd be sweet though
 
Awesome job man!
 
You must log in or register to reply here.
Back
Top