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Sean's Powerlifting Journey

We'll give the credit to Dan Green. After all, he is The Baddest Man Alive. Whoever picked that intro song to all of his youtube videos, pure genius.
 
herderdude said:
We'll give the credit to Dan Green. After all, he is The Baddest Man Alive. Whoever picked that intro song to all of his youtube videos, pure genius.
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lol ultimately it goes to him anyways, bc he originally told me last year.
 
Sean1332 said:
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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
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Strong solid looking work there guy.
You have a damn straight front squat too. Jeebus

Conclusion: Not sure what looked better, the pizza, or the workout.
Good stuff...!

Edit///: I have actually been incorporating a Dan Green style set up in my conventionals. 15" pin pulls, some floor and then deficits. Fun and getting some kicks.
 
PaulBlack said:
Strong solid looking work there guy.
You have a damn straight front squat too. Jeebus

Conclusion: Not sure what looked better, the pizza, or the workout.
Good stuff...!

Edit///: I have actually been incorporating a Dan Green style set up in my conventionals. 15" pin pulls, some floor and then deficits. Fun and getting some kicks.
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I appreciate it, bud. Hopefully the work shows on the platform.

Oh, and the pizza looked much better
 
OHP 3's Week

Warmup
Shoulder Pullapart Series x2
Simple 6
Hip flossing/distractions throughout session

OHP
125x3
145x3
160x6, push press 7th
135x10

Standing Neutral Grip DB Press/Pull-ups
65x3x8/BW 3x8
60x2x8/BW 1x7

Pendlay Rows-PR every set I guess
295x2x4
305x2x3
225x1x8

Tate Press/Cambered Barbell Curls
50x3x10/ ? x5x15
50x2x8

Cambered Bar Ab Rollouts
5x10

Shoulder Pullapart Series x1

Goin out to pull the tire sled now. I may vomit.

Did 3 of the pullapart series this morning. Done well over 500 pullaparts today. No shoulder pops whatsoever

However the **** I setup for Tate Press/DB bench Press/any DB movement on a flat bench, is how I need to be setting up for my competition bench. I'm driven onto my traps, butt just touching, no back slide, packed shoulders, and an ungodly amount of leg drive. This may sound dumb, but when I bench Tuesday I'm going to setup with dumbells and drop em and grab the bar. Maybe something is mind ****ing me with the barbell.

Edit:
Tire Drags

Long ass lunges x4x40 yards
Sprint x2x40 yards
Backwards Drag x2x40 yards
Pulling with arms x1
 
aceroni said:
Those Pendlay rows are very impressive. I start cheating around 225+

Also, how does one floss their hips??
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Agreed on the pendlays ..very impressive my friend. But it is an explosive movement so Im assuming cheating to an extent is allowed?? Not to where ur entire form is hindered but enough where ur using momentum from various muscle groups n muscle recruitment is at its peak for explosive power. Correct me if I'm wrong cuz never tried these yet but really want to implement them in.
 
aceroni said:
Those Pendlay rows are very impressive. I start cheating around 225+

Also, how does one floss their hips??
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Thanks bud. I saw stars at 305 and had to sit down afterwards. Woops.

If you search "hip flossing" it's just a hip flexor/anterior hip distraction. I guess I could just keep calling them distractions huh
 
atanocc said:
Agreed on the pendlays ..very impressive my friend. But it is an explosive movement so Im assuming cheating to an extent is allowed?? Not to where ur entire form is hindered but enough where ur using momentum from various muscle groups n muscle recruitment is at its peak for explosive power. Correct me if I'm wrong cuz never tried these yet but really want to implement them in.
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Definetly an explosive movement. Slight upper back raise. Hips and knees stay in position.

I'm trying to do heavy rows maybe every two weeks on my shoulder days.
 
atanocc said:
Agreed on the pendlays ..very impressive my friend. But it is an explosive movement so Im assuming cheating to an extent is allowed?? Not to where ur entire form is hindered but enough where ur using momentum from various muscle groups n muscle recruitment is at its peak for explosive power. Correct me if I'm wrong cuz never tried these yet but really want to implement them in.
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definitely start doing them. A stronger upper back not only means a more impressive physique(much much more), but also stronger pulls, presses, and squats.


I like to try to keep my elbows as close to perpendicular with my upper body as possible to really target the traps / rhomboids / scap / rear delt as opposed to the lats

Sean1332 said:
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Definetly an explosive movement. Slight upper back raise. Hips and knees stay in position.

I'm trying to do heavy rows maybe every two weeks on my shoulder days.
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I find doing pullups before ohp helps to stabilize my scapula and makes me feel much stronger.

I like the horizontal rowing on horizontal pressing days
 
aceroni said:
I find doing pullups before ohp helps to stabilize my scapula and makes me feel much stronger.

I like the horizontal rowing on horizontal pressing days
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I try keeping it horizontal/vertical press/row together but I never find the energy for heavy ass barbell rows after benching.

I'll definetly try the pull-ups before OHP next time. Good idea.
 
aceroni said:
definitely start doing them. A stronger upper back not only means a more impressive physique(much much more), but also stronger pulls, presses, and squats.

I find doing pullups before ohp helps to stabilize my scapula and makes me feel much stronger.

I like the horizontal rowing on horizontal pressing days
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Thanks ace. Quick question tho, might sound stupid but would i be able to somehow keep constant tension just by touch n go(no bouncing but cotrolled) instead of deadstops,for hypertrophy work.. Or Would it defeat the purpose of this type of row?
 
atanocc said:
Thanks ace. Quick question tho, might sound stupid but would i be able to somehow keep constant tension just by touch n go(no bouncing but cotrolled) instead of deadstops,for hypertrophy work.. Or Would it defeat the purpose of this type of row?
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You could try it, but I think it would defeat the purpose.

I think you'll find your upper back to grow even doing them with a pause between reps.


More for hypertrophy I like to do inverted rows aka fat man pullups
 
Squats 5x1@95% of T1RM

Body weight 207

Warmup
Lacrosse ball mash
Hip mobility drills

Squats
496x5x1

Deficit Deadlift (1 3/4 inch)
320x3x8

Dumbell Lunges/GHR
45x2x10/BW x2x10

What a crap day. I had trouble hitting depth. I was there but I wasnt burying it. I only slept 4 hours last night and maybe a 2 hour nap when I got home from work so I called it quits early. Hit my sets at least so it wasnt too terrible of a day. No videos. Phone barely has battery. Benching tomorrow.

Edit: I used the monolift today. I hate it. I feel like I've nailed down unracking the weight when in the cage. The arms on the monolift have a bit of sway in it. When I dig in to unrack, the arms shift forwards and it shifts the center of gravity and the bar wants to shift back.
 
Sean1332 said:
I try keeping it horizontal/vertical press/row together but I never find the energy for heavy ass barbell rows after benching.

I'll definetly try the pull-ups before OHP next time. Good idea.
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This is partially why I've switched to alternating planes on upper-body training. I have much more in the tank for rows after OHP/dips instead of doing them after benching.
 
Swanson52 said:
I stand by my assertion that its awesome.
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Why thank you, good fellow.

Rodja said:
This is partially why I've switched to alternating planes on upper-body training. I have much more in the tank for rows after OHP/dips instead of doing them after benching.
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Agreed. I intend on sticking to how I've been rowing lately. Pull-ups with OHP, and my heaviest rows with them. I'll keep higher repped stuff with bench press.

How are other monolifts? Are the arms more sturdy?
 
Sean1332 said:
Why thank you, good fellow.Agreed. I intend on sticking to how I've been rowing lately. Pull-ups with OHP, and my heaviest rows with them. I'll keep higher repped stuff with bench press.How are other monolifts? Are the arms more sturdy?
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Our mono is freaking awful, but the competition ones are amazing. The European style mono is flipped around in that the hooks pull out towards you instead of away from you.
 
Sean1332 said:
Squats 5x1@95% of T1RM

Body weight 207

Warmup
Lacrosse ball mash
Hip mobility drills

Squats
496x5x1

Deficit Deadlift (1 3/4 inch)
320x3x8

Dumbell Lunges/GHR
45x2x10/BW x2x10

What a crap day. I had trouble hitting depth. I was there but I wasnt burying it. I only slept 4 hours last night and maybe a 2 hour nap when I got home from work so I called it quits early. Hit my sets at least so it wasnt too terrible of a day. No videos. Phone barely has battery. Benching tomorrow.

Edit: I used the monolift today. I hate it. I feel like I've nailed down unracking the weight when in the cage. The arms on the monolift have a bit of sway in it. When I dig in to unrack, the arms shift forwards and it shifts the center of gravity and the bar wants to shift back.
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Nice work for a crap day dude.
 
I guess one video did save before my phone died. I did hit depth. Guess I felt like I was falling short of it.

Disregard my face being ready to implode and turn into a black hole.

Deciding whether or not to deload next week. After this week, it will be 6 weeks of 5/3/1. I suposse I should and then hammer it home up until the meet. Gotta check out the calendar. Thoughts?
 

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Rodja said:
Our mono is freaking awful, but the competition ones are amazing. The European style mono is flipped around in that the hooks pull out towards you instead of away from you.
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I need to watch some RPS videos and see how stable the arms look. I think I've seen them using a similar one to what I have now.
 
Deloads suck cause you don't get to lift heavy, but I think they are too beneficial to get in the habit of skipping. Take some time to enjoy curls. I'm deloading right now.
 
Randoja said:
Deloads suck cause you don't get to lift heavy, but I think they are too beneficial to get in the habit of skipping. Take some time to enjoy curls.
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Meh. Everything will be just as heavy except the Big 3 lol

I agree with you. They are well worth it. I've just enjoyed slingin weight all summer. I deloaded every 3 weeks when I first started 5/3/1 last October. I suposse I should now. Getting close to Oct 12 so I need to plan carefully now.

Congrats on your meet by the way, man. Forgot if I said it in your log or not lol Watched the videos on your page when they were posted. Good stuff, dude.

Edit: I can deload next week. Start back up September 9th (or later in the week of the 2nd) That will give me one more 3 week cycle and an extra week and change of lifting. Then the week off of meet week.
 
That's depth all day, dude. You'll loosen up and get back to your usual standard. Just a day-to-day kind of thing. I like how your thoracic is so mobile it looks like you wrapped your back around the bar. You should probably do some no-hands squatting after your meet.
 
Just do a deload/DE week and then get back after it.
 
Ego Bench Press Fails 5x1@95% of T1RM
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Warmup
Lacrosse ball mash everything mashable
Oly Wall squat followed by ER/IR
More hip mobility drills
Agile 8
Trunk twist hanging from pull-up bar

Bench Press
260x5x1 (Working set, ~95%)
285x1
305x0
305x1 + Titan Ram
315x1
345x0 I was told to exhale, so I did, and lost it

Incline DB Press
70x3x10
70x15
70x12

Chest Supported Row
150x5x15

Facepulls/Rolling Tri Ext/DB Curls

Cable Crunches/Battle Ropes/Upside down kettlebell hold

Benching was good so I thought I'd go all out. Was going to attempt 300 but figured "Why not get a 5lb PR?" For some reason I thought I'd switch to the wrestling shoes at 285. It worked out but I think the Oly shoes are better. Oh well. My prescribed sets/reps were hit and that's what counts.

Who would of thought that chalking the back of my bald ass head would be the key to keeping on my traps...

**** these bitches v
 

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I noticed that I liked wrestling shoes when I'm trying to max arch for shirted benching, but I definitely prefer Oly shoes for benching.
 
herderdude said:
I noticed that I liked wrestling shoes when I'm trying to max arch for shirted benching, but I definitely prefer Oly shoes for benching.
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I noticed with 285 that my thighs were at a greater angle than the sets at 260, probably because of the shoes.

Any critiques?
 
I'm stuck going to GNC with my wife because she wants a detox kit. Id tell her no, but whatever motivates her to start working out is fine by me.

Bleh **** this store

Edit: Quest bar sale. Not a complete fail
 
It seems like you're pressing a bit towards your head.

I may be wrong but I think you should try to press more in a straight line, almost away from your head
 
Lol. **** that store indeed!

You had the same thing happen to you that happened to me on Saturday. I notice that when the bar jumps toward the face off of the chest, it's because you lose your scapulae, they come out of your back pocket and you're out of the groove. This is our sucking at pullups biting us in the ass.

I'm going to do some weighted dead hang scapula depression work right now, now that it's been brought to my attention. EDIT: Instead I did some pull ups with an exaggerated hang.
 
aceroni said:
It seems like you're pressing a bit towards your head.

I may be wrong but I think you should try to press more in a straight line, almost away from your head
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Hmmm it feels harder when I do that. It may feel harder because I'm not used to that, either. I'll remember that for next time and see what happens. I plan on floor pressing for my deload bench next week. May help.

Thanks for lookin bud
 
herderdude said:
Lol. **** that store indeed!

You had the same thing happen to you that happened to me on Saturday. I notice that when the bar jumps toward the face off of the chest, it's because you lose your scapulae, they come out of your back pocket and you're out of the groove. This is our sucking at pullups biting us in the ass.

I'm going to do some weighted dead hang scapula depression work right now, now that it's been brought to my attention
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Didnt even think of that. What's this depression you speak of?
 
Sean1332 said:
Didnt even think of that. What's this depression you speak of?
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Just hang from a pull up bar and exaggerate the hang (like shoulders up to your ears) and then just pull them to your back pocket. You can also do them in a lat pulldown machine. I edited my post to say that I instead did pull ups with an exaggerated hang.
 
[video=youtube;HfYuXu-6Y4s]http://www.youtube.com/watch?v=HfYuXu-6Y4s[/video]

That is the closest to how I do them. If this is even what you are talking about. ;)
 
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