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Sean's Powerlifting Journey

I have a very fond memory of my first time doing it as a 14 yr old kid. TMI? Hahaha

Pretty sure it wouldn't work like that anymore though...
 
I feel like I found the bad side of the Internet after the last few posts.
 
So..I may try this the first cycle for Deads:

Squat Monday I'll do some speed sumo pulls at 50-60% or conventional at 75% (that'll be dependant on how my hips feel). On deadlift day, I'll warm up in a deficit, pull my working load from the floor, and supplement a few block pulls of the following weeks weight.
 
A little late, but you're slightly on your toes during the majority of the pulls. Part of the issue is that you're looking down instead of neutral and/or forward, which is shifting your upper torso forward. It could also be that your thoracic is tight as well.
 
Rodja said:
A little late, but you're slightly on your toes during the majority of the pulls. Part of the issue is that you're looking down instead of neutral and/or forward, which is shifting your upper torso forward. It could also be that your thoracic is tight as well.
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Been waitin on ya to see what you got. I'll keep that in mind next time I pull. What about hips?
 
Sean1332 said:
Epson salt baths suck.

It's impossible for me to be in water and just not pee.
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I'm curious if anyone could offer a more detailed explanation of how the epsom salt bath w/ rubbing alcohol would isolate fluid loss from the interstitial space only and not the intramuscular stores... Like I said in an earlier post, I had did one of these and went right to bed, and the next mornings workout was much more difficult to match reps to than the previous one..
 
mcc23 said:
I'm curious if anyone could offer a more detailed explanation of how the epsom salt bath w/ rubbing alcohol would isolate fluid loss from the interstitial space only and not the intramuscular stores... Like I said in an earlier post, I had did one of these and went right to bed, and the next mornings workout was much more difficult to match reps to than the previous one..
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No idea man but I'm interested in knowing. I did it without alcohol and didnt feel dehydrated a bit.
 
Sean1332 said:
No idea man but I'm interested in knowing. I did it without alcohol and didnt feel dehydrated a bit.
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Just in theory, (knowing how the body like to maintain homeostasis of fluids in the body), my guess is that after the sub-q water is drawn out, if adequate h20 is not consumed in a reasonable time-frame, the body will shuttle water from the intramuscular compartment into the extracellular space to maintain equilibrium between the 2.

Perhaps mr.cooper69 could chime in
 
OHP 5x5@75% of T1RM

Warmup
Hip distractions
Olympic wall squat
DeFranco Simple 6

OHP/Pull-Ups
130x4 Sets x5 Reps (75%)/BWx5x5
130x10 (AMRAP)

Bench Press
205x3x6 (75%)

Close Grip BP/DB Rows
205x5x10 (w/Titan Ram)/100x5x15

3D's(mini)/Band Resisted Push-ups(mini)/Banded Crunches(strong) 2x20

Possible bench press breakthrough video in a bit. I might go throw up a little and slam some frozen yogurt and protein.

That is, of course, if I don't catch sail from
the wind because my lats are so swole... :8
 
You come down with ILS?? :eek5:
 
lol not much of a breakthrough but it is for me at least

I wobble. Deep wide low base makes people stable. So I opened my stance up a wide as possible and wore the oly shoes (chalk all over the place because our CO ordered slick, soft, rubber gym matting) I felt very locked in and tight

I think any other wobble I have is from the narrow, low bench with only 2 screws holding the bench onto the frame

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Looked good. I love benching in Oly shoes. I could see some hip motion in there, looking like the beginnings of some more aggressive leg drive!
 
mcc23 said:
Comp benches just have a wider pad, correct?
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Yup. Plus the bench I'm on at work isn't stable and I think it's lower. I hadn't benched at my gym in a while because I was ****ing around with the bench shirt for the first half of the summer and train solo there
 
Sean1332 said:
Yup. Plus the bench I'm on at work isn't stable and I think it's lower. I hadn't benched at my gym in a while because I was ****ing around with the bench shirt for the first half of the summer and train solo there
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Yea I prefer comp ones.. I don't like the feel of my posterior delts practically hangin off in dead space w/ the narrower pads.. I can minimize this somewhat by retracting the scapula and "pulling the bar apart". But it only does so much...
 
Curious if you've ever tried setting up by planting your feet first and using the bar to pull yourself into the arch...
 
mcc23 said:
Curious if you've ever tried setting up by planting your feet first and using the bar to pull yourself into the arch...
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If I set my feet and then set my arch, I **** up my leg drive all to hell. I set my shoulders in, settle my butt on the bench, then set my feet. Though you can find plenty of big benchers who set up the way you describe.
 
Sean1332 said:
I think any other wobble I have is from the narrow, low bench with only 2 screws holding the bench onto the frame

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Ha. Made me just remember how I broke the incline bench Tbar contraption on Thursday. I was repping it out and the ONE feet-side screw bolted to the floor felt like popping out and flying a foot away from its home. Pretty sure they're gonna need a longer screw now or have to move it a bit...
 
herderdude said:
If I set my feet and then set my arch, I **** up my leg drive all to hell. I set my shoulders in, settle my butt on the bench, then set my feet. Though you can find plenty of big benchers who set up the way you describe.
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It's really the only way I've learned. I like it b/c you can regulate the tightness by how much you pull yourself down toward your feet.. I have to stretch out my hip flexors though or else they'll cramp on me when I'm locked in and start driving my legs..Thoracic mobility will really help you get a better stronger, tighter arch
 
Bench looked so much better this time, Sean. Sure that white stuff all over the gym wasn't dried up super glue? Surprising to see you pasted to the bench like that.
 
Torobestia said:
Bench looked so much better this time, Sean. Sure that white stuff all over the gym wasn't dried up super glue? Surprising to see you pasted to the bench like that.
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I put some chalk on my upper back on the skin and shirt (I ran out of Stickum spray :( which is absolutely amazing)

But thanks man, it was a huge relief to finally feel locked in. Tomorrow could be different, who knows lol
 
Squat 5 sets x 3 reps @ 85% of T1RM

Warmup
Defranco's Agile 8

Squat
435x5x3
Belt added @ set 2
Wraps added @ set 5

Sumo Speed Pull
235+EFS Lights (orange)x8x1

Cambered Bar GMs
255x5x8

Dumbell Lunges
50x5x10

Post
Olympic Wall Squat w/ EFS Average band
Super D's Hip Reset
KStarr's back tweak/hip reset

I have to get my diet on track. My ratios for the carb cycling is fine but the quality of food sucks. Being at work for literally over half of my time, doesn't do me any good with the food choices I have.

Decent session at least. I'm slow without wraps but I'll get used to it.

I kinda have to be 198 for the meet. We have a person for every single weight class from 148-308. I'll be a d1ck if I weigh 220 lol

I also found on PLwatch.com that the world record drug tested squat with wraps @ 220 is only 655lbs. That's my next goal.

Also this meet is an RPS world qualifier for 2014 Worlds in Russia and the wife agreed on going
 
Sean1332 said:
Squat 5 sets x 3 reps @ 85% of T1RM

Warmup
Defranco's Agile 8

Squat
435x5x3
Belt added @ set 2
Wraps added @ set 5

Sumo Speed Pull
235+EFS Lights (orange)x8x1

Cambered Bar GMs
255x5x8

Dumbell Lunges
50x5x10

Post
Olympic Wall Squat w/ EFS Average band
Super D's Hip Reset
KStarr's back tweak/hip reset

I have to get my diet on track. My ratios for the carb cycling is fine but the quality of food sucks. Being at work for literally over half of my time, doesn't do me any good with the food choices I have.

Decent session at least. I'm slow without wraps but I'll get used to it.

I kinda have to be 198 for the meet. We have a person for every single weight class from 148-308. I'll be a d1ck if I weigh 220 lol

I also found on PLwatch.com that the world record drug tested squat with wraps @ 220 is only 655lbs. That's my next goal.
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Is this the hip reset you're doin?

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mcc23 said:
Is this the hip reset you're doin?

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Yup. I went from the oly wall squat, then into the #4 position, both with the average band. Then I did the alignment with the average at my groin and light on my calve

KStarrs's is good also
 
You talking about the RPS nationals meet here in a few weeks? That's a great goal man, tear it up.
 
Sean1332 said:
Yup. I went from the oly wall squat, then into the #4 position both with the average band. Then I did the alignment with the average at my groin and light on my calve

KStarrs's is good also
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Looks like I should invest in some bands..
 
Sean1332 said:
RPS Boston on Oct 12
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Get some. I wana see you nail that squat. I feel like my form is getting a lot better although it's awkward getting used to it. WR pull at 181 is like 771.6 lol. I'm here just trying to hit 600. Jeeeeeez.
 
Sean1332 said:
EFS was having a sale on their black Onyx line, which is better than the normal colored ones that I have. 30% off

My band pack was 150, 2ea of mini/light/average/strong

ATP and Rogue sell also
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Damn thats expensive for bands..Do PT offices typically have bands that provide sufficient tension to do these distractions? Or are the EFS ones much thicker. I know the guy that owns the one next door to my gym..
 
CountryLiftin said:
Get some. I wana see you nail that squat. I feel like my form is getting a lot better although it's awkward getting used to it. WR pull at 181 is like 771.6 lol. I'm here just trying to hit 600. Jeeeeeez.
Click to expand...

Guy at my gym has the #7 National squat record and RPS world record (181) at 585. I think his most impressive lift was a 585x5 deadlift and 635 meet pull
 
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