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Sean's Powerlifting Journey

Rodja said:
It's even more important for sumo as you want essentially zero erector involvement in pulling the weight up.
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Good to know. I'm going to be pulling sumo a lot more next cube run. My form needs major improvement.
 
Sean1332 said:
Sorry...meant benching today. First raw flat bench session in a long time and something just felt like it clicked with form.
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Those are the best days. If you put some of them tree trunks into the equation you'll be benching a lot more.
 
Programless-Bench

Bench Press
185x8
225x12
225x12x2 + Titan Ram
225 a few more for video

Band Resisted DB Bench (Onyx mini)
65x10x3

Neutral Grip Standing DB Press
40x20x3

Meadows Rows
90x12x4

Tate Press, Rest-Pause
35x15/10/8/5

Standing Banded Crunches, EFS Average

Pullaparts supersetted for each DB Bench & Press with EFS Light band.

First time in a long long time I've hit 225 more than just a couple reps and I felt great. I think I had my feet positioned too far back. Put em out a little and I drive nicely into my traps and it just felt right.

Video after I plow some real tacos.
 
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Not as tight as I was when I hit it for 12. Dunno why I waited until the very end to do video.

But...it feels much better.

Critique is welcome
 
Looked pretty good to me. 2nd one flew off the chest even with all that repetition in
 
Looks good. I wish I didn't have crap for a spine and has some flexibility. Great for pulling, terrible for arching/bench. You looked good as far as bar movement/shoulders/elbow angle, stabil. I'm not the bench guru tho.
 
Sean1332 said:
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Not as tight as I was when I hit it for 12. Dunno why I waited until the very end to do video.

But...it feels much better.

Critique is welcome
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The only thing I see is that you are pressing towards your head.
Try to press more in a straight line from where you touch.
 
Sean1332 said:
Good point. I think I had the movement of the shirt stuck in my head still.
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Remember to see if that is your optimal groove. I remember reading Dan Green prefers a slight press back as it allows him to use the strength of his optimal movement, but I don't remember what article he wrote about it in. :o
 
bolt10 said:
Remember to see if that is your optimal groove. I remember reading Dan Green prefers a slight press back as it allows him to use the strength of his optimal movement, but I don't remember what article he wrote about it in. :o
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Hmmm all search around.
 
They looked pretty good. I'd suggest getting a little quicker on the negative portion. Not necessarily dropping it to your chest and catching it, but don't waste time and energy lowering the weight. Everything else looked good. You carried it in your lats much better than before. I think you could get a lot more raw leg drive from where your legs are. Watch some of Dan Green's benches. I'd bet his floor presses are nowhere near his bench press because of how well he uses his legs. Here's the best example I could find right off the bat.

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You can actually get a ton of leg drive without leaving the bench with practice.
 
I wish I had recorded the reps. We're way too many people in the room at the time. I was a big quicker with them, but you're absolutely right. I appreciate the feedback and vid. I was watching his benches earlier...beastly
 
Oh, for sure. He's the man. And Andrey Belyaev getting that new 198 WR was crazy as hell.
 
Just proved single ply ain't ****.

SSB 515x3 last week straps down

SSB 515x3 raw, first raw squat since May I think

Raw back squat PR is 500x3 in March
 
Whatever-Lower
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EFS Yoke Bar Squat
445x2 + Belt
475x2 + ATP Blue Arrows
495x2
515x3 Wraps too tight, ouch
355x8

Unilatetal Leg Press
290x10x4

GHR/Back Raises

Yup..First raw squats in quite some time. I look forward to 600 in October
 
Nice workout, Sean. Crazy to see how strong your raw lifts still are.
 
It seems like your chest is falling forward a little during the bottom few inches of your squat.

not horrid, but it will put you in an unfavorable position
 
aceroni said:
It seems like your chest is falling forward a little during the bottom few inches of your squat.

not horrid, but it will put you in an unfavorable position
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Yeah I felt it too. I'll see what my back squat looks like next week. My chest has never been an issue unless its the SSB so I hope that remains to be the circumstance.

Burnt the **** out of my back/shoulders yesterday, thus SSB
 
Sean1332 said:
Yeah I felt it too. I'll see what my back squat looks like next week. My chest has never been an issue unless its the SSB so I hope that remains to be the circumstance.

Burnt the **** out of my back/shoulders yesterday, thus SSB
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yeah the SSB requires your upper back /erectors to be strong as **** to stay upright.

Most people think it's easier than regular BB and most people are wrong.
 
Sean1332 said:
lol easier? it's ****ing horrible!
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Oh i'm not saying it's easier I know better i'm saying many misinformed gym rats think that


I love our SSB man.

My brother has bunk shoulders so getting his arms back to a normal bar sucks.

We abuse the SSB.
And it's made us a lot stronger
 
aceroni said:
Oh i'm not saying it's easier I know better i'm saying many misinformed gym rats think that

I love our SSB man.

My brother has bunk shoulders so getting his arms back to a normal bar sucks.

We abuse the SSB.
And it's made us a lot stronger
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haha I was just laughing that others think that

Yeah it didnt irritate my sunburn as bad. I blistered right where the squat bar lays. I'll definetly be using this a lot more in my training.
 
Strong squatting bro.
 
NomZ said:
Strong squatting bro.
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Thanks Nomz. Now fix my deadlift/bench :D


So, my warmup consisted of lacrosse ball rolling on back/glutes/side/, double lacrosse ball down IT band, BW Lunges, BW squat/sit in the hole, banded hip dislocation and some otger Supple Leopard stretch that makes me look like a Yoga boss

1.5 scoop Alphamine, 9g SNS Citmal, 4 PeakBeta+, half gallon of water dumped on my head.
 
Sick squats man. Very nice stuff.
 
I'm really impressed with how well you keep your shins vertical. Do you think that comes from opening the hips? I get pissed when I see my knees squish forward in the hole.
 
Oly shoes and hips/knees opening. They could have opened more IMO

I try to image the one pic of Kelly Starrett air squatting in his book, how his hips open and knees travel outwards. I used to have my toes pointed outwards to achieve my knees opening but I felt myself come onto the balls of my feet. I point them more in front and it allows me to press through the outside of my feet and open the knees up.
 

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I went and did that after reading the book. I had great success last week, but this week I went back to the old ways. No idea why or how it happened, I know what I need to do, though.
 
herderdude said:
I went and did that after reading the book. I had great success last week, but this week I went back to the old ways. No idea why or how it happened, I know what I need to do, though.
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Ive been hitting the mobility movements every night before bed then right before I lift. It's helped a lot. My overall flexibility has increased. I'm going to try to get a front view next week and compare it so BASLs image I posted. I'm used to the Oly shoes now. I'm hoping it benefits me in the long run.

You'll get it. You had it, just have to reciprocate
 
Sean that post feels like the piece of the squat puzzle I am missing for some reason. It's stuff I already knew but just kinda clicked, do it all and do it right. Toes forward knees out, but when you said push through the outside of the feet that makes so much sense to me as far as form and how it should feel.
 
CountryLiftin said:
Sean that post feels like the piece of the squat puzzle I am missing for some reason. It's stuff I already knew but just kinda clicked, do it all and do it right. Toes forward knees out, but when you said push through the outside of the feet that makes so much sense to me as far as form and how it should feel.
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See? Just gather information until something clicks. Very nice. Mark Bell called KStarr his secret weapon to a bigger total.
 
You guys kill me. My feet never feel like they do on DL. On pulls I am stable as hell, weight is even across my feet and solid. Squats I just feel like I am fighting myself.
 
Squats felt good today as far as stability core. I felt weak as heck however, I need to learn this form.
 
Signed up.

Amateur Raw Modern Open (tested w/ wraps) and the Military/LE division. World qualifier for RPS Worlds 2014. Current RPS world squat record for my division and weight class is 535 and a sub-elite total. Stoked
 
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