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Sean's Powerlifting Journey

AZMIDLYF said:
Bolt beat me to it^^
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I do these at times as some activation work or in between sets. :)

Sean1332 said:
Why does benching have to suck lol
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This x 100000000000000000000000000000000

Sean1332 said:
Thank you, gents! I'll be doing those on my lil prehab day tomorrow.
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When I first did these it really helped me get the idea of tucking some of my back muscles not just scrunching my traps. I am going to probably add some in again soon too after this reminder.
 
I think it's pretty important to note that they should be held for a pretty good stretch of time, since there's a pretty big TUT in a longer set of benching or a big ME set. I think I'm going to incorporate his suggestion of doing them at the end of full range pull ups.
 
I say that and I'll probably blow something out attempting it today. :/
 
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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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. EDIT: Instead I did some pull ups with an exaggerated hang.
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Sean1332 said:
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
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FWIW, at the meet Ryan had me press it more towards my head as opposed to a straight line.

It was stronger and more comfortable that way.
 
Yeah, I'm not saying to push it low, that's for shirted benching. But when it shifts toward your chin without any vertical pushing, that's a no no. It's a simple thing to notice. Pretend you're benching, pretend you're bringing the bar down, then let the bar drift upward. You'll feel your scaps shift.
 
To clarify, the initial movement shouldn't be towards the head; that should be in a straight line off of the chest. It's about halfway up that you want to start pressing towards the head by pushing the elbows out.
 
Rodja said:
To clarify, the initial movement shouldn't be towards the head; that should be in a straight line off of the chest. It's about halfway up that you want to start pressing towards the head by pushing the elbows out.
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Elbow flare, correct?

**** I can't bench
 
Rodja said:
To clarify, the initial movement shouldn't be towards the head; that should be in a straight line off of the chest. It's about halfway up that you want to start pressing towards the head by pushing the elbows out.
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^We have a winner.

Why I couldn't make it that easy to understand is beyond me.
 
herderdude said:
Yeah, I'm not saying to push it low, that's for shirted benching. But when it shifts toward your chin without any vertical pushing, that's a no no. It's a simple thing to notice. Pretend you're benching, pretend you're bringing the bar down, then let the bar drift upward. You'll feel your scaps shift.
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Yeah, I didn't mean that either.

I didn't watch Sean's video, so Idk if he did that. I was more referring to ace's post than yours.
 
Ever get a cramp in a pec in the middle of a set. It didn't feel like a pull or anything like that. It was on rep 3 of what ended up being a 12 rep set. My pec cramped as the weight went up. I locked out and relaxed momentarily and completed the set. It's a little extra sore now, but other than that it's no worse for wear.
 
supermanjow said:
Ever get a cramp in a pec in the middle of a set. It didn't feel like a pull or anything like that. It was on rep 3 of what ended up being a 12 rep set. My pec cramped as the weight went up. I locked out and relaxed momentarily and completed the set. It's a little extra sore now, but other than that it's no worse for wear.
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Never. Ive strained my neck and felt it in my chest when doing Pendlay rows when I looked up into the mirror. That's it tho. How's it feeling now?

No lifting yesterday or today. Low carb days each day which sucks ass but I'm still under 210. My lumbar felt pretty wrecked after benching on Tuesday and it's just now feeling better.

Last two days activities:
-Lacrosse ball mash 3x a day, everything mashable
-Periformis and couch stretches
-Bodyweight lunges
-Olympic wall squats
-Lateral hip distraction
-Pullapart series, about 400 reps/day

My hips are slightly better. Still some pretty tender tissue. I may go to the sports masseuse I went to before to have it worked out. Also, I've been getting random pops in my left SI joint and I feel like it needs to pop in my right, but I can't get it to-using every method I could find.

I realized while standing at parade rest for a while today that my shoulder mobility is absolute crap. Working on that now as well.

Deadlifts tomorrow, OHP Satuday.

I'm on duty Monday so I'll be unable to DE box squat so I'm swapping deadlift and squat days just for the deload week. DE deadlift Monday, Floor press Tuesday, DE Squat Thursday, week point training another day. Following Monday will commence my final 5/3/1 cycle followed by one extra week before meet week. Any suggestions for the last lifting week I have?
 
Damn, you weigh less than me and squat like 200lbs more. Makin me feel like a sissy ha.

I wish I was in a position to give you advice, but you know approximately an a$$ ton more, so I'll let someone else chime In.
 
CincyKiller45 said:
Damn, you weigh less than me and squat like 200lbs more. Makin me feel like a sissy ha.

I wish I was in a position to give you advice, but you know approximately an a$$ ton more, so I'll let someone else chime In.
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Yeahhhh and you bench more than me so we're even :P Advice from anyone is welcome. Don't sell yourself short, you strong mofo
 
Get a chiro to pop your **** in.

Self adjusting is usually a bad idea for myself.
 
NomZ said:
Get a chiro to pop your **** in.

Self adjusting is usually a bad idea for myself.
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V Sit-ups gave it a pop. Now it's the ungodly tight glutes. Stretched and rolled the hell out of it so I'll see how it is when I wake up.

I may go see one still next week.
 
My lumbar has been funky too, left erector is super tender but doesn't hurt when I actually use it like snatching yesterday.
 
NomZ said:
My lumbar has been funky too, left erector is super tender but doesn't hurt when I actually use it like snatching yesterday.
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There must be something contagious on AM, a lot of us are having erector issues lately. I'm skipping my deload deadlift session today...
 
Read this article and found the info by Louie Simmons interesting as far as how natural lifters need to lift:

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AZMIDLYF said:
Read this article and found the info by Louie Simmons interesting as far as how natural lifters need to lift:

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I have a crush on the author of this article, and on top of that, she really knows her stuff.
 
AZMIDLYF said:
Read this article and found the info by Louie Simmons interesting as far as how natural lifters need to lift:

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Great find AZ, I've been following Jennifer for a couple years now. Strong chick who knows her stuff. And she makes my man parts move a little...
 
AZMIDLYF said:
Read this article and found the info by Louie Simmons interesting as far as how natural lifters need to lift:

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Very good read, thanks man.

Update:
Went through the Magnificrnt Mobility Manual by Eric Cressy & Mike Robertson and went through the spinal flossing movements (thanks for the reminder, Rodja). That, combined with the double lacrosse ball, took the majority of the pain away. It's only a minor ache now, so I'm confident pulling today.

If I can find my crappy briefs, I'll be wearing them to pull to protect my hips until I go to that sports masseuse I went to back in June. I told her I wanted trigger point work on my entire ****ing body. So after Wednesday and $25, I'll feel like a new man.

I'm gonna pick up a pair of Rhebands neoprene briefs to squat and pull in I think

The internal/external rotation of my hips are good now, just tender tissue.
 
Deadlift 5x1@95% of T1RM

Warmup
Agile 8

Sumo Deadlift
461x5x1
496x1

4" Block Pull
526x1
545x1

EFS Yoke Bar Good Mornings
175x10
265x2x8
225x10

Walking DB Lunges
50 x4 x a lot

Orange band rigged up from one stanchion, held with hands. Grey average rigged up behind me around my waist. I centered myself between them, stretched out like a good morning/superman, then used hip thrust and lats to stand upright

^that x2x20

Cambered Bar Ab Rollouts

Videos when the phone is charged
 
napalm said:
Seems like all your parts are in working order...
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There were some technical errors you'll see in the videos later though. I wasnt able to get my hips as down and in as last week and I lost my balance on one rep at lockout. I think after the deload next week and target point massage next week, they'll be where they should be.
 
Spinal flossing? Aware a broken man.
 
NomZ said:
Spinal flossing? Aware a broken man.
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I'm sure you've done it. It's simple, kindergarten, Blues Clues level ****. After I went through it though, I felt much better. The double lacrosse ball was just the icing on the cake
 

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What I see is:

My hips not as low and close to the bar as they were last week. I'll blame that on the nagging hip and lumbar the past few days. I'm hoping this clears up during the deload.

A few pulls my stance may have been too wide.

My toes may have been angled too far out with the pull I lost balance on.

Anything else?
 
Look like you had a little more trouble getting the chest up this week than last. Just in the pulls from the floor though. Block looked good.
 
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