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Sean's Powerlifting Journey

I think you just had an off day and it's time for a deload. NBD. The stability while you were hitting your reps was lacking.

EDIT: ^^^^What he said.
 
herderdude said:
I think you just had an off day and it's time for a deload. NBD. The stability while you were hitting your reps was lacking.

EDIT: ^^^^What he said.
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napalm said:
Sean, you're hurt. Time to shut it down for a while...
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rob112 said:
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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Yeahhhhhh deload time. I watched again and saw my butt shimmying around.

Thanks, gents
 
You weren't moving near as well as the last time. Time to back down and rehab things back into shape.
 
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Just browsing through EFS's exercise index. I like the looks of these. Less shoulder and lower back stress. Plus it has chains. Chains are cool..
 
Sean1332 said:
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Just browsing through EFS's exercise index. I like the looks of these. Less shoulder and lower back stress. Plus it has chains. Chains are cool..
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It's funny how everybody does JM presses differently. I'm pretty sure I've read Louie describe completely different form for them in two different articles. I like the pain-reducing tweaks for sure.
 
herderdude said:
It's funny how everybody does JM presses differently. I'm pretty sure I've read Louie describe completely different form for them in two different articles. I like the pain-reducing tweaks for sure.
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It's a pressing variant. I'll find a way to do it wrong, regardless of method lol
 
I have to use an EZ bar on these or my elbows scream.
 
AZMIDLYF said:
I have to use an EZ bar on these or my elbows scream.
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The fatness should help your elbows, too. I've never used fatties for pressing myself, but that's the consensus. Tell me you saw the EliteFTS interview with Dave Tate, Steve Goggins, and Ed Coan. That was pure gold for young and old, but I definitely laughed and thought of the resident AM old coots when they started talking about getting old.
 
I watched that and could relate. My son works with a strength coach now that said he saw Ed Coan recently and he could barely walk upright because his back was so messed up. Goggins has said that he has never really had an injury.
 
herderdude said:
The fatness should help your elbows, too. I've never used fatties for pressing myself, but that's the consensus. Tell me you saw the EliteFTS interview with Dave Tate, Steve Goggins, and Ed Coan. That was pure gold for young and old, but I definitely laughed and thought of the resident AM old coots when they started talking about getting old.
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That was an awesome interview. Loved it. Very interesting on how they go about training on and off season.
 
Fajita seasoned chicken cooked with coconut oil, Mexican rice, black beans, chili peppers, fresh mango/peach salsa, romaine
 

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That looks bomb!! As I choke down my bowl of oatmeal. 8(
 
OHP 5/3/1 Week 75/85/95

Prewo
-Neurosurge
-9g Citrulline Malate

Intra
-1.5x FinaFlex BCAA+SAA

Warmup
-DeFranco Simple 6 (replace foam roller with lacrosse ball)
-Banded Bully (strong blue)
-Doubled mini spider wall crawl

Sets x Reps

Pull-ups
BWx3x5

OHP (belt + Oly shoe)
135x5
155x3
170x4 AMRAP
155x3
135x4x8

Appalons Axle JM Floor Press
83+40lb chain x10
83+80lb chain x8
83+120lb chain x2x6
103+120lb chain x3
103+80lb chain x6
103+40lb chain x8

Chest Support Inclined 4" Cambered Barbell Row
135x5x15, 20 sec rest, 3-1-2 count

FacePulls/Ez-Bar Curls

Shoulders feel incredible. Triceps are rock solid now. Good session.
 

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rob112 said:
Nice session man, how'd you like that JM press variation?
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It was awesome. It was a bitch at the same time though with the chain. I would definetly recommend it. I plan on implementing it much more. Easy on the shoulders, elbows and lumbar and the axle torched my triceps.

The cambered bar incline row was so-so. I need a much better platform to do it from than that back extension. The ****ing handles were in the way and it didnt extend out enough. The incline benches we have won't cut it either. I may have to throw that exercise out.
 
Sean1332 said:
It was awesome. It was a bitch at the same time though with the chain. I would definetly recommend it. I plan on implementing it much more. Easy on the shoulders, elbows and lumbar and the axle torched my triceps.

The cambered bar incline row was so-so. I need a much better platform to do it from than that back extension. The ****ing handles were in the way and it didnt extend out enough. The incline benches we have won't cut it either. I may have to throw that exercise out.
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Well I don't have access to a fat bar but maybe I can do it with fatgripz? Either way, a way to do heavy tricep work and easy on the joints, I'm in!
 
Meal 1: A little leftover Mexican rice and chicken+ 2 scoops Dymatize Elite

Meal 2: Quest Peanut Butter Cups

Meal 3: 12oz burger on an Arnold sandwich thin, cocoa dusted almonds

Thennnn the rest of the day will be a gigantic ass chicken Caesar salad with a pound of chicken, more almonds, probably another shake.

Low carb day is successful so far. As long as my wife doesn't come home with a bag of chips. I'm also liking the coconut oil for cooking. Been using it for everything.
 
I love crumbling up those quest cups and eating them with a spoon out of milk. Freaking sweet snack.
 
rob112 said:
I love crumbling up those quest cups and eating them with a spoon out of milk. Freaking sweet snack.
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They're pretty good. Ive never had Quest anything until that GNC trip the other day and now I'm hooked. Went to the one on base when I was grocery shopping and grabbed a ton more.

Also tried those MHP pudding packs. 30g protein, 4g carbs. It wasnt bad. Id rather make my own though
 
Sean1332 said:
They're pretty good. Ive never had Quest anything until that GNC trip the other day and now I'm hooked. Went to the one on base when I was grocery shopping and grabbed a ton more.

Also tried those MHP pudding packs. 30g protein, 4g carbs. It wasnt bad. Id rather make my own though
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Well my thing was they are dry, hence the dunking in milk. Yea they are awesome. If you haven't tried white chocolate raspberry and cookie dough. They are the bomb dizzle!

Edit: mhp pudding is decent too. Pricey though. And it is soy based for those looking to avoid it.
 
I just mix plain greek yougurt and protein powder for my pudding snacks.
 
Different direction that's not in BASL but feels incredible and is meant for sumo.
 

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This feels ****ing horrible. It hits right where it feels I'm being prevented to open up.
 

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Sean1332 said:
This feels ****ing horrible. It hits right where it feels I'm being prevented to open up.
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Good idea, my internal rotation is horrid. It's painful when I do the BASL movements.

Another thing that is cool for sumo stretch(cool band stretch btw) is laying on the floor with your ass against the wall and instead doing a squat do a sumo stance...may need to back up a little but I think it helps some.
 
rob112 said:
Good idea, my internal rotation is horrid. It's painful when I do the BASL movements.

Another thing that is cool for sumo stretch(cool band stretch btw) is laying on the floor with your ass against the wall and instead doing a squat do a sumo stance...may need to back up a little but I think it helps some.
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I'll give it a go

smoker145 said:
Late to the party, but in on thread.
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Heyyyyy what's up bud
 
Weighted dips are always rotated thru my tricep workouts.
 
We don't have a dip stand at my gym otherwise I would do them much more. No ****ing way I'm doing ring dips.

However, I'm on duty and will do then tomorrow. I'll throw the Titan Ram on after some working sets and hammer the triceps.
 
I made it a point to get the dip bars with my cage. Another great thing about dips is that you have to keep your shoulders tucked down like when benching to keep them from hurting.
 
Rodja said:
I'm surprised that dips haven't received the same kind of resurgence as OHP. They're extremely indicative of upper-body strength and hammer the **** out of the pressers.
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I was doing 30 reps for multiple sets when I first started 5/3/1, and my shoulder problems were unheard of then. Now I struggle with 15 bodyweight. I do appreciate how you have to pack/tuck your shoulders, like AZ mentioned.

Like you said, revert to the basics. I feel like I've underestimated this lift as a full upper body strengthener.


Here's my new friend at work I found by the docks for a half hour. I thought he was dying so we made the appropriate calls. Turns out he was just sleeping while momma seal was hunting, and that I'm a retard and don't know **** about seals
 

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Sean1332 said:
I was doing 30 reps for multiple sets when I first started 5/3/1, and my shoulder problems were unheard of then. Now I struggle with 15 bodyweight. I do appreciate how you have to pack/tuck your shoulders, like AZ mentioned.

Like you said, revert to the basics. I feel like I've underestimated this lift as a full upper body strengthener.
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They're also more friendly on the lumbar compared to bench and OHP while hitting a different plane of action.
 
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