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Sean's Powerlifting Journey

Sean1332 said:
meh, everyone throws **** lol saw someone toss a 45 like a frisbee before
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That is ALMOST as impressive a feat of strength as you squatting 500lbs on a consistent basis.
 
OHP 5x3@85% of T1RM

Warmup
Oly wall squat w/ double average band
DeFranco Simple 6

OHP
150x5x3
135x8

Speed Bench
135 + Mini's x8x2

Pendlay Rows/Tate Press
275x5x3/45x5x10

Catback Rows/Preacher Curls
Doubled Light & Mini x 10x4/Something x 10x4

Pullaparts(light)/Ab rollouts/Banded Crunch(strong)

The rep scheme of the advanced 5/3/1 template is awesome. It's challenging weight, yet I'm not struggling to the point where it's grinding, and I feel strong throughout every set
 
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Slowly getting there. First time with bands. I get into an awesome arch and tight everything but I lose it the second I unrack. The more I watch it, the more I wish I were underneath the bar more. I think I setup too low on the bench so when I being my hands back to pull the bar out, some of my upper back moves in that direction, creating more distance from my hips. Besides that, my hips are still tight from yesterday so I couldn't open up my stance as far as I had wished, but I have my knees below my hips at least.

Thoughts?

Low rep rows ****ing killed my entire back. I like.
 
I do the exact same thing. I setup too low and lose it on the unrack. If I don't have a good spotter I go to hell. If I have a good spotter things are awesome.
 
I usually set the bar a tad lower and have my spotter help me off the rack.. Makes it so you dont have to adduct your shoulder blades and lose that tightness.. If they come out of position you can quickly retract them while the momentum of the unracking allows a tiny bit of room to adjust... But like Country said, a good spotter always helps.
 
Yeah the spotter is the issue when not working out at work. Normally there's some people there around that time but not today
 
My old lifting partner was like a machine, he could rip it off the rack and put it exactly where I wanted. Makes such a big difference in all honesty. I have been going solo the last few weeks because no one was around, and honestly probably knocks a few reps off my bench.
 
I always like to get my head to the tippy top of the bench. If you have to unrack by yourself, you want the bar above your eyes or nose. Speed looked good, though! How'd you like benching against bands?
 
herderdude said:
I always like to get my head to the tippy top of the bench. If you have to unrack by yourself, you want the bar above your eyes or nose. Speed looked good, though! How'd you like benching against bands?
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It took me a bit to find a good pin setting and if I was back more on the bench, it's be even better. It makes that ****ing bar drop fast.
 
Sean1332 said:
It took me a bit to find a good pin setting and if I was back more on the bench, it's be even better. It makes that ****ing bar drop fast.
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I noticed that! I thought you had a bug on your chest you were trying to squash or something!
 
Next time set up further under the bar. Make it so everything is locked down and you are basically dragging the bar off the hooks with your lats.
 
Wish I could help you but I don't even arch so...

Those speed mini reps look great though once you controlled the movement better
 
AZMIDLYF said:
Next time set up further under the bar. Make it so everything is locked down and you are basically dragging the bar off the hooks with your lats.
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Agreed. I'm pulling it out (giggity), but I guess I'm having to reach back too far for it which loosens me up. Thanks for lookin AZ
 
We Should combine my pull your squat and herders bench then we'd actually have a good total. Lol.

We both gotta get these benches figured out. You're about there.
 
Sean1332 said:
Agreed. I'm pulling it out (giggity), but I guess I'm having to reach back too far for it which loosens me up. Thanks for lookin AZ
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Yea I've heard either Dave Tate of JW suggest this. Any protraction of the scapula to get the bar off the rack makes you lose tightness/torque..I don't really like the J-Hooks on most racks b/c it makes this nearly impossible.. The bench in my basement I filed down the upward swoop of the "J" so that I can do just as AZMIDLYF said. Makes a world of difference imo
 
The rack on the competition bench is nice for pulling out. The "cup" part of it, is no more than a half inch tall, so you barely have to lift it out
 
Sean1332 said:
The rack on the competition bench is nice for pulling out. The "cup" part of it, is no more than a half inch tall, so you barely have to lift it out
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Well I made myself a competition bench it looks like :D. lol. Curious, how long is the portion of the pin where the bar rests on the comp bench you use? Enough room to generate some sort of momentum to bring it out? Or is it really wedged in there.
 
mcc23 said:
Well I made myself a competition bench it looks like :D. lol. Curious, how long is the portion of the pin where the bar rests on the comp bench you use? Enough room to generate some sort of momentum to bring it out? Or is it really wedged in there.
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What do you mean how long?
 
Low carb day...stickin with it
 

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Sean1332 said:
Carb cycling. I've been hanging around 210 for too long. My carb differences between each day aren't drastic, but I'm not taking in 500g on off days like I was. Competing at 198 in Oct
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You orienting your intake according to the days workout?
 
mcc23 said:
You orienting your intake according to the days workout?
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Depends. If I have ME in the morning, I'll have carbs the night before-even if it's a low day. High carb (500+) on weak point days, medium on the other lift days, low the rest. My job doesn't allow me to follow it strictly so I do what I can
 
That's another way to do it.. When I was trying to bring up my back musculature I ate higher carbs pre/peri/post workout. I was never a fan of eating the carbs for Mondays workout on Sunday. Just me tho. But there was times that I had to workout very early b/c I had class @ 8 am. In that case I would eat the night before.
 
I think this Fall I'm going to switch up my routine to ME & DE days as well, with an additional DE day including cleans and various jumps..I've been trying to get my big 3 in the "Elite" PL category at the 175 weight class.. Squat and Bench are there but deadlift needs a lot of work..
 
Sean1332 said:
You'll get it eventually. We're all working on it
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Yea hopefully sooner rather than later.. I wanted to put on 10-15 pounds on my frame this Fall but the associated #'s jump like crazy. Past couple years I went straight into my bulk phase as soon as I went to school in the Fall. I'll probably put it off for a month or so and see where I'm at before I make the jump
 
Squat 5x1@95% of T1RM

Warmup
Olympic Wall Squat
Agile 8
HF Stretch

Squat
485x5x1 (last set paused 5 seconds)
525x5 w/ reverse average band
645x1 Walkout

Front Squat Hold
505x8 seconds

4" Snatch Grip Block Pull
405x3
455x2x1
405x5

Unilateral Leg Press/GHR/Facepulls

Standby for vids
 
I've wanted to try those front statics...how was it?
 
Sean1332 said:
fuxking horrie, especially after the walkout, I saw stars
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This I will like...not with that weight of course. Lol

Watched the vid...I think box squatting would be good for you. You have a slight knee cave going on and the box with a focus on pushing the knees out could imprint this technique.
 
AZMIDLYF said:
This I will like...not with that weight of course. Lol

Watched the vid...I think box squatting would be good for you. You have a slight knee cave going on and the box with a focus on pushing the knees out could imprint this technique.
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I'll give it a shot for a supplemental next week. Ive honestly never box squatted. I had a tad wider stance, trying to mimick Dan Green, so maybe I wasn't able to shoot my knees out as much. I sit back better w/ this stance tho so I'll give the box a go.
 
Did you do those snatch grips in your weightlifting shoes? You're out of your mind!
 
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