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Sean's Powerlifting Journey

I work dips in almost every week. I have a shoulder prob so dips are a good go to when benching is a pain. I dont hear too many people talking about them on AM. How much weight is considered heavy or impressive on dips?
 
wicked442 said:
I work dips in almost every week. I have a shoulder prob so dips are a good go to when benching is a pain. I dont hear too many people talking about them on AM. How much weight is considered heavy or impressive on dips?
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No idea what weight is impressive. I know Rodja has implemented them recently, and I used to do them weekly way back when. I while back I was able to rep 90lbs. Tomorrow I may just try a quarter plate at a time, as I haven't tried above body weight in quite some time
 
wicked442 said:
I work dips in almost every week. I have a shoulder prob so dips are a good go to when benching is a pain. I dont hear too many people talking about them on AM. How much weight is considered heavy or impressive on dips?
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It's relative to BW and I'm a bigger proponent of the mid-range of reps than the lower end with dips.
 
I don't go below 8 reps on dips and Wicked those are some sick dips bubba.
 
I do rep counts of 8 on the heavy, pressing type of tricep lifts. On the extension type it rises to 12.
 
Have been hesitant to do dips since my shoulder injury. It has been a long time since I've attempted them. Maybe ill try some body weight sets on wed when I bench, see how it feels
 
Deadlift Deload (Swap w/ squat day this week)
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Warmup:
Hip Flossing
Lacrosse ball on a few spots on my side hip Foam roll adductor
Lacrosse ball mash t-spine
V-Situps
Fire Hydrants

Conventional Speed Pulls (60% of T1RM)
315x10, 20 second rest in between pulls

Toe Elevated Romanian Deadlift
225x5x10

Dumbell Step-Ups
40x way too many

Hips are feeling hung up on the side. When I throw my leg up on a ledge like the picture posted the other day, that's where I feel it the most. Hit it with the lacrosse ball for a minute and it helped the discomfort, but the mobility isn't there. However, my glutes have loosened up. Sat on the lacrosse ball for a second and nothing was tender. Adductor is tender as **** on the lower half of it though. Getting better at least.

I worked in 20 pullapart variants in between every working set after the speed pulls.

I'll do some speed bench tomorrow specifically to play with grip. After reading recent articles, I feel as though I may be over-tucking.

Body weight is hanging out at 207-208 at wake up. High carb day today, consisting of a crap load of rice, some Life cereal, bread, quest bar, turkey burgers and chicken kabobs. This may have been my lowest fat intake ever. Which is good, because I'm gonna plow chicken Alfredo for lunch tomorrow
 
I've done nothing but the basics for years now. Haven't touched a machine in almost two years. I've only gotten better because of it. And dips are one of those exercises that have never left my repertoire. I think of them as the true squat of pressing exercises. And like my squats, my range of motion is always full an deep, and even then I'm doing 100+ for reps of 8-10. If you can't tell by my enthusiasm, I love dips! A dude can build a pretty impressive physique with nothing but squats, deads, pull-ups, and dips. Not to mention that a guy who's strong on those four exercises is going to be strong in many others.
 
Sean man, I didn't realize you were so close to 198...you can just drop the water and get there. Solid work.

Pulls look nice and fast.
 
This just came out on EFS, too. If you follow the protocol here, 10lbs will be a walk in the park.

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Sean1332 said:
**** yes. You guys are awesome
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Anytime, man. I'd say that you're pretty much on track right now to hold your weight steady until the last week of the meet. Not that I'd change anything diet-wise, just be mindful of your strength levels if you continue to lose weight.
 
Deload Bench Press

Bench Press
185x2x10

Dips
25x8
35x8
45x2x8
35x8

Catback Rows
Doubled Light x5x15

Banded Resisted Rolling Tri Ext/Seated DB Cleans/DB Curls

Shoulders were blah. Decent session at least. Ive dragged ass the last two days at work. We'll see how the grip holds up under increased percentages. Tuck felt good, and found an even better spot for my feet for leg drive.
 
Swanson52 said:
I ended up leaving the Cube group. Little too much self-congratulatory and sycophantic BS for this guy.
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It's pretty bad in there. If you look closely, one can glean a little bit of information here and there. But it's not worth reading through all of the sarcasm and ill will.
 
They want $57 for the e-book? This had better be the ****ing Paradise Lost of all e-books.
 
Swanson52 said:
I ended up leaving the Cube group. Little too much self-congratulatory and sycophantic BS for this guy.
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I'm over the Cube.

aceroni said:
Seriously man I only use it anymore to look at elite fts, juggernaut, Shelby starnes, John Meadows, and a few others
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Exactly. Dave Tate, EFS, Juggernaut, ect

herderdude said:
They want $57 for the e-book? This had better be the ****ing Paradise Lost of all e-books.
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I ain't buyin it.
 
At the risk of sounding like an idiot...

I think there's some efficacy in the methods prescribed in the Cube, and I think Lilly is an incredibly strong and gifted lifter.

That said, I think the guy is a jackass. I think the weird, almost cultish devotion to everything he says is ridiculous, and I think the "hardcore" attitude he presents is...well...fu(king dumb. I'm so tired of the "I'm the best because I have sacrificed everything to be it" mantra. I find it shallow, and I feel sorry for the regular dudes who latch onto that.

Sorry, Sean. I'll edit/delete if you like.
 
Swanson52 said:
At the risk of sounding like an idiot...

I think there's some efficacy in the methods prescribed in the Cube, and I think Lilly is an incredibly strong and gifted lifter.

That said, I think the guy is a jackass. I think the weird, almost cultish devotion to everything he says is ridiculous, and I think the "hardcore" attitude he presents is...well...fu(king dumb. I'm so tired of the "I'm the best because I have sacrificed everything to be it" mantra. I find it shallow, and I feel sorry for the regular dudes who latch onto that.

Sorry, Sean. I'll edit/delete if you like.
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Quoted so you can't get rid of it, even if you want to! :firedevil:
 
Swanson52 said:
At the risk of sounding like an idiot...

I think there's some efficacy in the methods prescribed in the Cube, and I think Lilly is an incredibly strong and gifted lifter.

That said, I think the guy is a jackass. I think the weird, almost cultish devotion to everything he says is ridiculous, and I think the "hardcore" attitude he presents is...well...fu(king dumb. I'm so tired of the "I'm the best because I have sacrificed everything to be it" mantra. I find it shallow, and I feel sorry for the regular dudes who latch onto that.

Sorry, Sean. I'll edit/delete if you like.
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Nope, I feel ya. His social network following is just ridiculous.
 
Pass.
 
jimbuick said:
Even if you tell me its worth it, I still won't.

That's too much for an ebook.

And I hate ebooks.
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Lol. Three ebooks and a 90 minute video of Brandon Lilly's seminar in Chicago. I really hope there's some nuts and bolts to this one, or I'm going to look like a fool in front of all of you guys. I agree with the sentiments on the Cube sheep. It's like one day someone asked Brandon a percentage and to get them off his back, he said "I don't go by percentages, I just ****ing lift." And now if someone wants to employ percentages, they're Westside and Westside is evil. Well, conjugate works, and I know what I'm running for my upcoming geared meet, and you can bet I'm going to stick with conjugate when I go back to raw stuff.
 
Sean1332 said:
3 books??? Holy crap. They better be 15 pages each.
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One is 365Strong, one is eating (I certainly don't care about food quality, but I'll bite HAR HAR HAR), and think like a powerlifter is the third. I have thinking like a powerlifter down. I shave my head but not my face, I get fat and bloated, and I'm almost always winded. Then there's a video called "mobilize like a weightlifter" with Ryan Brown (he's another very good mobility and movement guy who's on with Juggernaut), and apparently a video of Jon Anderson, and the seminar video.

Information overload.
 
I was clued in to the money grab when I spent the money to have him "design" a program, only to find out he was sending the same "custom" program to every sucker that sent him money.

That's shady as hell IMHO.
 
herderdude said:
Lol. Three ebooks and a 90 minute video of Brandon Lilly's seminar in Chicago. I really hope there's some nuts and bolts to this one, or I'm going to look like a fool in front of all of you guys. I agree with the sentiments on the Cube sheep. It's like one day someone asked Brandon a percentage and to get them off his back, he said "I don't go by percentages, I just ****ing lift." And now if someone wants to employ percentages, they're Westside and Westside is evil. Well, conjugate works, and I know what I'm running for my upcoming geared meet, and you can bet I'm going to stick with conjugate when I go back to raw stuff.
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Conjugate FTW.
 
Swanson52 said:
I was clued in to the money grab when I spent the money to have him "design" a program, only to find out he was sending the same "custom" program to every sucker that sent him money.

That's shady as hell IMHO.
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Agreed. When you first brought it up, it was hard to believe the guy would never have thought "What happens if two guys that know each other both sign up for a program?"
 
herderdude said:
Agreed. When you first brought it up, it was hard to believe the guy would never have thought "What happens if two guys that know each other both sign up for a program?"
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More like "fawk you, pay me". :biglaugh:
 
Saw the new Cube email....didn't even click the link.

Interpretation left to everyone else. ;)
 
Tried the cube for a little when Robbie was doing it. I didn't like it that much. Benching 2x a week was not the best on my shoulder, 1 week rest or about that between bench sessions is much better for me.

I like how Lilly is all about getting America stronger and more competitive but the guy seems like a dick.

Maybe the cube would be. More beneficial for me once I get my proven numbers in dec after my first meet. But for now I'm happy as hell with 5/3/1
 
Sean, I can give you a more detailed cut plan with CHO/sodium/water manipulation I've repeatedly used if you want.
 
smoker145 said:
Tried the cube for a little when Robbie was doing it. I didn't like it that much. Benching 2x a week was not the best on my shoulder, 1 week rest or about that between bench sessions is much better for me.

I like how Lilly is all about getting America stronger and more competitive but the guy seems like a dick.

Maybe the cube would be. More beneficial for me once I get my proven numbers in dec after my first meet. But for now I'm happy as hell with 5/3/1
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Pretty chill IRL and willing to talk to you from the times I met him.
 
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