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Sean's Powerlifting Journey

Berberine does this to me as well
 
[video=youtube;RTNGegGVQdU]http://www.youtube.com/watch?v=RTNGegGVQdU[/video]

it actually felt better than i expected, a little loose compared to wide stance but all in all not bad.

if you look at the wide stance vid compared to this one, big difference

no mcl pain :)

what do you guys think about the bar speed? should I bump the opener up a little or keep it where it is?
 
It looks good IMO. It looks like you're getting in the hole easier (that's what she said) Just keep that back tight. Around :24 almost seemed like you were going to round and good morning it up. If Rodja shows up in here I'm sure he would have better advice than ma. You going for 405?
 
Sean1332 said:
It looks good IMO. It looks like you're getting in the hole easier (that's what she said) Just keep that back tight. Around :24 almost seemed like you were going to round and good morning it up. If Rodja shows up in here I'm sure he would have better advice than ma. You going for 405?
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Txs bro, I sent it to him
 
No more June 2nd meet for me. I won't be where I want to be by then. There's an RPS meet in July but you have to qualify before hand. Any other option I'd have to fly back to my home state in the Midwest to visit family and compete USAPL but doubt that'll happen so I think I'll have to wait for Aug/Sep to roll around. My thoughts were to compete once more raw but now I'm contemplating making the switch over to equipped lifting.

Push/pull still on at my gym but it's unsanctioned and I'm not really worried about it
 
Sean1332 said:
Didn't seem like ya fell forward, but more of just a stick point I guess.

Bump for better advice than mine lol
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i see it, initial move up. i'll try a simple 'chest up' first. i def need more practice narrow stance. i'm gonna do some singles on friday w like 275 (73%) to get some more work in. prolly do this for two more weeks then shut it down. i don't think i lost anything from wide stance, if anything i think i got more bounce out of the hole.
 
Speed was all there, just remember to fire your hips in as well as up, push your head into the bar out of the hole, and keep that chest up. Some people like different cues. I know if I stall, I push my head back into the bar. Except for my big SSB squat today. :-(
 
napalm said:
375-380, template says 386

I'm at home depot, I'll look at it again to see where I'm falling forward in a few...
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It looks like after your initial bounce, you bring the hips up and the chest drops *a bit*, kind of a "tilt" forward.

I could be wrong though, that's just what I kind of gathered. Like the bar speed, though.
 
herderdude said:
Speed was all there, just remember to fire your hips in as well as up, push your head into the bar out of the hole, and keep that chest up. Some people like different cues. I know if I stall, I push my head back into the bar. Except for my big SSB squat today. :-(
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i'm gonna use this as a queue



Swanson52 said:
It looks like after your initial bounce, you bring the hips up and the chest drops *a bit*, kind of a "tilt" forward.

I could be wrong though, that's just what I kind of gathered. Like the bar speed, though.
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txs man, rodja thinks i'm coming forward a bit too.

i think i can bring this around in the next few weeks. big difference between the wide a narrow versions, just need a little more practice.

mcl's felt fine all day, so there's def something to what AZMIDLYF pointed out...
 
Cube Method W2 RE Bench

Floor Press w/ Titan Ram
225x6
245x6
265x6

Incline DB Press
65x20x2

Close grip 2-board
185x8x2
195x8

Unilateral Standing DB Press
35x15x2

Banded Flys (orange)
x2x8

Cable Tricep Pushdown
130x12x3

Will upload videos of floor press tomorrow. Went with the Ram and 2-board to relieve my shoulders. They're feeling better and better each day but I don't want to chance it yet.

Diverted from the Cubes prescribed layout to align with Pripelins optimal reps.

No lifting the next 2 days. Core work tomorrow. Conditioning Wednesday.
 
Nice floor presses! Whereabouts does your Ram stop supporting you? My Slingshot gave up about 6in from lockout, but that might be because I jacked it high on my elbows to get more out of it.
 
Video update

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Thanks dude. Shoulder prehab exercises are paying off bigtime. The load comes off the Ram once my elbows begin to pass my torso I guess
 
That's good. I've really been using as much gear as I can this mesocycle with 3 comps in two month. Just wanna keep from getting banged up.
 
The ram looks like it sits lower on the arms which could be advantageous. The sling shot does sit higher. It was pointed out to me that possibly because Bell has such a wide body that the best place he could design it to sit is up higher around the elbows. I don't know if that is fact though.

Looks like them triceps are strong Sean; lockouts were solid speed every rep and under control.
 
rob112 said:
The ram looks like it sits lower on the arms which could be advantageous. The sling shot does sit higher. It was pointed out to me that possibly because Bell has such a wide body that the best place he could design it to sit is up higher around the elbows. I don't know if that is fact though.

Looks like them triceps are strong Sean; lockouts were solid speed every rep and under control.
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Yeah, Mark wasn't always jacked and tan like he is now. Also, I have a feeling that the Slinger is more for overload than the Ram. The Ram leaves you about where a bench shirt does, hence the sleeve design being similar to a bench shirt. The Slinger can carry you almost all the way to lockout. I'm going to try mine as far toward my shoulders as possible next time, so that I actually do some work instead of having my equipment bench 405 and me just hold the weight.
 
herderdude said:
Yeah, Mark wasn't always jacked and tan like he is now. Also, I have a feeling that the Slinger is more for overload than the Ram. The Ram leaves you about where a bench shirt does, hence the sleeve design being similar to a bench shirt. The Slinger can carry you almost all the way to lockout. I'm going to try mine as far toward my shoulders as possible next time, so that I actually do some work instead of having my equipment bench 405 and me just hold the weight.
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I think mine is broke bc it doesn't lift close to 405 for me. I'm sending it back nao!
 
AZMIDLYF said:
<a href="http://www.youtube.com/watch?v=b7l6jg4Hlog">YouTube Link</a>
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Hahahahahahahaha! I was dying. The ab work yesterday and then this, it hurt so much.
 
I did standing ab wheel yesterday for four sets of ten. Laughing hurts, getting out of bed hurts.
 
Hey man, if you're not doing side bends with the biggest dumbbell you can find and standing ab wheel or standing cable crunches at ~75% BW, you're missing out on better squats and deadlifts.

Look at KK. He does the ab wheel with a 50kg plate on his back!
 
herderdude said:
Hey man, if you're not doing side bends with the biggest dumbbell you can find and standing ab wheel or standing cable crunches at ~75% BW, you're missing out on better squats and deadlifts.

Look at KK. He does the ab wheel with a 50kg plate on his back!
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I do abs, but I'm anti-flexion. I think they're hell on the spine.
 
Planks/cable crunches :yup:
 
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Select April 2002: Back and Ab Training
 
herderdude said:
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Select April 2002: Back and Ab Training
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I'm not going to argue with anything Louie thinks, but I disagree with some of those. I firmly believe that flexion is unnecessary to strong core training, and in some instances detrimental. I follow some spine experts, kinesiologists, and trainers who feel that way, and my own experience has formed my stance.

I don't say anything with flexion doesn't work, because it does. However, from an optimal spine health standpoint I feel there are better protocols.
 
Swanson52 said:
I'm not going to argue with anything Louie thinks, but I disagree with some of those. I firmly believe that flexion is unnecessary to strong core training, and in some instances detrimental. I follow some spine experts, kinesiologists, and trainers who feel that way, and my own experience has formed my stance.

I don't say anything with flexion doesn't work, because it does. However, from an optimal spine health standpoint I feel there are better protocols.
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Fair enough. Now that I'm incorporating loaded carries, I think that they are probably the best core builders. I don't like planks, because I don't like staying on one place for too long or "feeling the burn", but the wheel is an isometric abdominal stability thing more than flexion or extension.

Also, I don't take Louie's word as gospel anymore. His knowledge is phenomenal, but he's not the only show in town anymore.
 
Yeah I like the ab wheel...I have to do it from my knees cuz I'm not strong like bull, but it's good sh!t.
 
There's one at the gym that has a spring-loaded mechanism that makes it easier to do from your feet. I wanna be this strong one day:

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But that's Chris Duffin. He's about as strong as it gets.
 
Hey Sean. I haven't been on AM in a while, not like I used to anyways, but I'm glad to hear about your success at your first meet and your next steps in this powerlifting journey. I'm sure you could easily add 100lbs to your total. Of course, doing that while dropping weight is where the challenge is at, but you got it. I'll continue to check in to see where you're at.

And hey, I actually worked up to sets of 12-15 on that wheel of death! lol It's definitely hard, though.
 
I think I broke the assistance mechanism of mine at the gym. I think the designers didn't expect them to be used for feats of hardcore badassery. EFS has one, or you could stuff a pipe through the axle of a wheelbarrow wheel.
 
herderdude said:
I think I broke the assistance mechanism of mine at the gym. I think the designers didn't expect them to be used for feats of hardcore badassery. EFS has one, or you could stuff a pipe through the axle of a wheelbarrow wheel.
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Fixed barbells work pretty well as well, as they're the same height off the floor but also allow you to use a wider grip. I started doing it with that since the narrow grip on the wheel aggravated some tendonitis.
 
Torobestia said:
Fixed barbells work pretty well as well, as they're the same height off the floor but also allow you to use a wider grip. I started doing it with that since the narrow grip on the wheel aggravated some tendonitis.
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That's what I was about to say. 45lb or cambered bar with 10's on each side works great!
 
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