Sean's Powerlifting Journey

Swanson52 said:
What's your squat at now? Sorry, I'm too impatient to catch up on 35 pages. ;)
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Still 565 and a ditched 585. I think you were still around for it. Doing the "Advanced" 5/3/1 template. 5x5, 5x3, 5x1. Still sumo. Still can't bench

bolt10 said:
LOL! I like that attitude. ;)

That is how I felt with my cast on...I almost cut that crap off just so I could squat. Being weaker on squats sucks more than anything.

I am spacing out, but when is your next planned meet?
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Yeah I want an Elite total but if I can't squat 600, then screw it!

October 12th
 
mmm burgers
 

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What kind of rolls are those???
 
Sean, them there benches are coming along nicely. 275 for three on those pin presses is nice stuff, and you went through the set like a boss. You'll be pleasantly surprised when you get to bench big weights again.
 
Deadlift 5x3@85% of T1RM

Sumo
416x5x3

4" Sumo Block Pull
466x1
466 + minibands x1
486 + minibands x1
506 + minibands x1

Cambered Bar Good Mornings
245x10
265x2x10
155x15

Front Squat
135x5 + Knee sleeves
225x5
275x5 + Belt
315x5

Cable Crunches/Wood Choppers/Upside down kettlebell holds/Bodyweight lunges

Abother callouse ripped open. Had super glue with me this time at least. 506+bands was the ugliest rep ever. I caught myself trying to shimmy up the bands. Oh well. Good session. Been here a few hours. Videos when I'm done being nauseous.
 
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Not the greatest session. Accidently deleted the 506+bands in the process of editing. I got it up. Just cheated with the bands.

Right glute is incredibly tender. Lacrosse ball and a banded Olympic wall squat followed by a internal/external rotation against the wall helped somewhat.

Rip me apart fellas
 
Dude, it looks like you're favoring the right side towards the end of the dl's. You're strong enough to muscle it up, but it looks like the left side is doing the work...
 
Your form looks so damn good right now. You could see that you were favoring the right side on only a couple of reps. The banded one looked like you weren't fully into position and slack wasn't pulled out of the bar.

One thing to keep in mind (and this may not apply as I don't know your bicep ROM): before each pull, try to flex your triceps and lats to keep optimal tightness.
 
napalm said:
Dude, it looks like you're favoring the right side towards the end. You're strong enough to muscle it up, but it looks like the left side is doing the work...
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Yup. I shouldn't have thrown the bands on. Stupid idea. I kept riding up the bands, if that makes sense.
 
Sumos looking stellar big man. Glutes stay down and the chest stays tall.
 
Rodja said:
Your form looks so damn good right now. You could see that you were favoring the right side on only a couple of reps. The banded one looked like you weren't fully into position and slack wasn't pulled out of the bar.

One thing to keep in mind (and this may not apply as I don't know your bicep ROM): before each pull, try to flex your triceps and lats to keep optimal tightness.
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I appreciate it man. It's taking me 30+ minutes of mobility work beforehand now before I can get my hips opened enough but oh well.

I'll give the Tricep flex a go. I read it somewhere the other day. It makes complete sense.
 
Hah, I haven't slept during the day since having kids.
 
Sean1332 said:
I appreciate it man. It's taking me 30+ minutes of mobility work beforehand now before I can get my hips opened enough but oh well.

I'll give the Tricep flex a go. I read it somewhere the other day. It makes complete sense.
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Good tips in here. You're not alone. My mobility work also takes just as long. And that pizza looks amazeballs. Hate you right now. :)
 
AZMIDLYF said:
Hah, I haven't slept during the day since having kids.
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Wife and kid are at the beach for the week. It's my long duty week (mon/tues/fri/sat/sun) so I'm pretending to be a bachelor this wed/thurs.

I slept on the couch until 11am. Then from 1-2. In my boxers, with the blinds open.

It was everything I could have dreamed of

gokix811 said:
Good tips in here. You're not alone. My mobility work also takes just as long. And that pizza looks amazeballs. Hate you right now. :)
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It's all gone! No pizza for you!
 
Sick pulls man. I think you look really dialed in on em.
 
Sean1332 said:
Thanks, guys. I'm gettin there.
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The technique is there. Work out that right glute with band traction, MFR, and mobility. One thing to consider is a long step walking lunge as it'll really stretch out the glute med/min and piriformis.
 
Pumice stone those callouses bub.
 
Rodja said:
The technique is there. Work out that right glute with band traction, MFR, and mobility. One thing to consider is a long step walking lunge as it'll really stretch out the glute med/min and piriformis.
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Will most definetly do the lunges tomorrow when I pull the sled at work. Good thinking.

Left glute has never been an issue but the right is being a bitch. I'll continue working on it.

NomZ said:
Pumice stone those callouses bub.
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I'll pick one up. I took a razor blade to them after I shaved my head and got them all off. The issue was the one directly on my palm which I tore last week. Wasnt able to get it off. I'll try the pumice stone. Thanks, man.
 
Looking back at sumo vids from when I first started them and looking at it now, I think the block pulls have played a huge roll in my hip drive.

I seemed to have given up the deficits. I feel like when I'm loading my hamstrings and the bar, that the bar is going to jump off that floor. I still don't want to stall off the ground so I'll throw in some convo deficits after Mondays squats (I'm copying your workouts Rodja)
 
Sean1332 said:
Looking back at sumo vids from when I first started them and looking at it now, I think the block pulls have played a huge roll in my hip drive.
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I'm glad your sticking to 'em religiously. That's Dan Green's deadlift day to a T. From the floor, from 4", conventional from a big deficit. He said the hip strengthening aspect of sumo block pulls is so good, it helps you off the floor. Can't wait to implement it for my multi-ply meet in December.
 
Form is looking excellent Sean. Really nothing I can say, especially because I don't pull sumo. Looking very powerful and explosive through the movement and right off the floor. It's just time now.
 
herderdude said:
I'm glad your sticking to 'em religiously. That's Dan Green's deadlift day to a T. From the floor, from 4", conventional from a big deficit. He said the hip strengthening aspect of sumo block pulls is so good, it helps you off the floor. Can't wait to implement it for my multi-ply meet in December.
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Did you get that originally from me or from Green? Bc he told me to do 4" block pulls when I trained with him, did I then tell you? lol
 
NomZ said:
Did you get that originally from me or from Green? Bc he told me to do 4" block pulls when I trained with him, did I then tell you? lol
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I was reading an article he wrote in Power mag a few weeks back, and he basically laid out how he does it. You might have mentioned it, but I don't remember you mentioning it.
 
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