Sean's Powerlifting Journey

!!!CRITIQUE TIME POWERLIFTING ÜBER LORDS!!!

Squats - 400x9
Felt a little shaky at first, but things smoothed out as the set progressed. I could definitely tell it had been over a week since my last leg workout.
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Deads - 440x8
I could have pulled 9, but my back was feeling pretty tight from the squats. I forgot my chalk at home so I opted for straps instead. I'm going to be doing these strapless from here on out.
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Z press is awesome though, I've been doing them as a finished on my OHP day for the past month, they are awesome on my weak core.
 
One arm bb rows are solid. I alternate between those and Meadows rows. Try angling yourself so that your hip on the rowing side is raised a little above your opposite hip. That'll help pre-stretch your lat. Using 25lb plates for increased stretch/depth is a good move as well.

Edit: Just saw the video.

I was referring to these:
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supermanjow said:
!!!CRITIQUE TIME POWERLIFTING ÜBER LORDS!!!

Squats - 400x9
Felt a little shaky at first, but things smoothed out as the set progressed. I could definitely tell it had been over a week since my last leg workout.
Invalid Link Removed

Deads - 440x8
I could have pulled 9, but my back was feeling pretty tight from the squats. I forgot my chalk at home so I opted for straps instead. I'm going to be doing these strapless from here on out.
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These guys are better than me at ths but I'll take a stab.

You have butt wink at the bottom of the squat, and it appears that your chest is falling slightly.

As for the deads, maybe it's the angle but it appears you could be pulling the bar more into your body
 
supermanjow said:
!!!CRITIQUE TIME POWERLIFTING ÜBER LORDS!!!

Squats - 400x9
Felt a little shaky at first, but things smoothed out as the set progressed. I could definitely tell it had been over a week since my last leg workout.
Invalid Link Removed

Deads - 440x8
I could have pulled 9, but my back was feeling pretty tight from the squats. I forgot my chalk at home so I opted for straps instead. I'm going to be doing these strapless from here on out.
Invalid Link Removed
Click to expand...

Ok, first let me say you're plenty strong, but your squat needs some work. Knees are coming too far forward for my liking - sit back more - like your gonna sit on the toilet. It looks like you need some hip mobility work too. All of them were about 2 inches high. I couldn't really see your stance because of the camera angle, but I would widen it a little. Point your ties out about 30 degrees to help your knees track correctly. You got bent over a couple times - but a simple 'chest up' queue might fix that right away - I have the same problem. Maybe some lower back/ core work would help.

I think with a couple tweaks to your stance, and a couple simple queues you'd be good to go...
 
Supermanjow-I'd highly recommend checking out the new squat video by chad Wesley smith. It will help with set up. Your a strong dude, but I think you could make it easier for yourself. Looks like highbar close stance squats from my perspective...although hard to tell at the angle. Strong lifts though man.

Deads just looked a hair off, almost like a hitch or something on some reps. Sorry I can't seem to help as much bc it looks pretty good, just a hair off for some reason to me.
 
Ditch the straps!!

I liked the squats other than (as Napalm mentioned) the knees passing the toes. From us older dudes-trust us, when you get 20+ years under the bar your knees will be exponentially healthier.

Deads-ass comes up too soon. Work on keeping your chest up to initiate the movement, then bring your hips through later in the lift. You're a bit early.

Also-ditch the straps!
 
Thanks bud

longhornsp said:
In. Can't believe I didn't notice this before, I have some catching up to do.
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Deload OHP

Warmup
Simple 6
HF Distraction

Z-Press
95x8
115x8
135x6
115x10
95x12

Standing Nuetral Grip DB Press
60x4x8

Close Grip Floor Press
135x10
225x8 + Titan Ram
275x3
295x3
315x3

DB Rows
100x2x10 w/ 33lb chain around forearm/hand
100x2x8 w/ 66lb chain around forearm/hand
100x11 " "

Minibanded Facepulls/Miniband Y's/45lb barbell curls rest/pause

Core exercises were cut short. Stuff goin on here on duty. Will hit some up tomorrow.

Z-Press is ****in good. Definetly awesome. Stretching out the hip flexors was necessary and maintaining a tight core was absolutely needed. I focused on "sitting on my hamstrings" instead of my butt as per the T-Nation article and that helped a lot.
 
WHOA!!! Some heavy weight you be throwin' around!! Impressive how you wrap chains around your forearms for DB rows, I must try that:p
Oh yeah, the lovely hip flexors. I suffer from these bad boys daily, can't seem to stretch them enough. I need to find that article from T-Nation.
 
tacticalG said:
WHOA!!! Some heavy weight you be throwin' around!! Impressive how you wrap chains around your forearms for DB rows, I must try that:p
Oh yeah, the lovely hip flexors. I suffer from these bad boys daily, can't seem to stretch them enough. I need to find that article from T-Nation.
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Thanks for joinin! Invalid Link Removed will have any available PL meet by state in case you're in search of one like you mentioned in your thread.

The chained DBs work better with an attachment chain so they hang from the handle but I lack the materials at work to do that, so instead I just ripped arm hair out and wrapped/draped it around. It's a pain in the ass. Id recommend just using a heavier dumbell.. lol

Here's the article for the Z-Press. My first time with them tonight.
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Uh oh, some good floor pressin.
 
Thanks for the feedback guys. I used to use a wider stance with my squats, but got away from it somehow. My traps and upper back were feeling pretty tight too. I saw Kirk Karwoski's 1000x2 squat vid and he does and interesting stretch before getting under the bar. Might help me get a little more mobility there. As for the floating weight, I've got a wicked bruise and welt on my left shin from running into a tree stump a couple weekends ago. This probably affected my timing on upper and lower body progression, but it is something I've always struggled with. It's just not as bad when I'm able to keep the bar against my chins. Great advice though. I think it will all be very helpful!
 
longhornsp said:
Are you just using it during your deload though? trying to figure out where I could incorporate this lift, I like the hip mobility and trunk stability that it requires
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I'm personally doing a 5/3/1 variation so standing OHP is my primary lift. I would use the Z-Press as an accessory movement but could definetly be a main movement
 
will have any available PL meet by state in case you're in search of one like you mentioned in your thread.

The chained DBs work better with an attachment chain so they hang from the handle but I lack the materials at work to do that, so instead I just ripped arm hair out and wrapped/draped it around. It's a pain in the ass. Id recommend just using a heavier dumbell.. lol

Here's the article for the Z-Press. My first time with them tonight.


Right on, thanks Sean!!!!

Rofl that's so hardcore, love it! I guess I would look pretty silly with a 30lb chain and a 15lb DB, since 45lbs is my max. But who gives a crap, right?lol

Thanks for the links, checking them out now.
 
tacticalG said:
will have any available PL meet by state in case you're in search of one like you mentioned in your thread.

The chained DBs work better with an attachment chain so they hang from the handle but I lack the materials at work to do that, so instead I just ripped arm hair out and wrapped/draped it around. It's a pain in the ass. Id recommend just using a heavier dumbell.. lol

Here's the article for the Z-Press. My first time with them tonight.

Right on, thanks Sean!!!!

Rofl that's so hardcore, love it! I guess I would look pretty silly with a 30lb chain and a 15lb DB, since 45lbs is my max. But who gives a crap, right?lol

Thanks for the links, checking them out now.
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We all start somewhere.

Fu(k anyone that judges you, you're just trying to get stronger
 
May have to try those Z presses, my OHP is so weak.
 
You love Prilepin's Chart, help a brother out.

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I'd love to generate a resource for some newer guys to learn from, and for intermediates to experiment with.
 
Any E-Pharm Joint Force users here? Wondering if it would be as effective spraying it on my hips as it would my shoulders.
 
Sean1332 said:
Any E-Pharm Joint Force users here? Wondering if it would be as effective spraying it on my hips as it would my shoulders.
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I use it low back, but may not be so effective in a really meaty area if the pains origin is deep. It's gonna depend on that according to PA, bc it only penetrates so far. Couldn't hurt to try though.
 
Sean1332 said:
Any E-Pharm Joint Force users here? Wondering if it would be as effective spraying it on my hips as it would my shoulders.
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I keep a bottle around at all times. The hip is such a broad term (as you know) so it will probably depend on what the exact issue is. Personally I did have a little bit of a hip issue last month and sprayed it daily and I believe it contributed to alleviating the issue (along with some proper strengthening and mobility work).
 
bolt10 said:
I keep a bottle around at all times. The hip is such a broad term (as you know) so it will probably depend on what the exact issue is. Personally I did have a little bit of a hip issue last month and sprayed it daily and I believe it contributed to alleviating the issue (along with some proper strengthening and mobility work).
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Absolutely agree with you. I'm not looking for a miracle. Just another variable to making my body not hurt in the future. I know the exact spot I would spray. Side hip. Maybe I'll give it a go.

How many sprays/how many times a day are you guys doing?
 
I usually just coat the area (doesn't take too many sprays). I prefer it after my morning shower, as I feel it warm up in the area applied when I warm up in the gym a little later in the day.
 
Sean1332 said:
Thanks for the insight. Ive been doing shoulder post shower. Wrap in Saran Wrap if it's bad
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Same. Seems you and me are on the same page with it. :D
 
Squat 5x5@75% of T1RM of 530

Warmup
Oly Wall Squat with IR/ER
Hip Distractions
Foam Roll Adductor/IT Band
Lunges

Squat (Belt at 401, Knee Sleeves, Neoprene Briefs)
Bar x15
145x10
235x5
325x3
375x1
401x5x5 Working Sets, slightly above 75%

Safety Squat Bar Good Mornings
265x3
295x3
315x3
335x2 Saw stars

Rear Dumbell Lunge
30x12 (weight/reps each leg)
40x12
60x2x10

Hanging Leg Raises/Unilatetal Stiff Legged Bodyweight Deadlift

Hip Flexor Stretch
Foam roll same as before
Lacrosse ball mash hamstring seated on a box
EFS Shoulder Series x2

Rear Lunge kicks ass. SSB GM's suck. 5x5 squats suck even ****ing more. 5x5 week just sucks. Exhausted




Videos in a bit
 

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Enough to wet the area, but not dripping. About 4-6 sprays lower back for me. Up to twice a day.
 
5s on squats last week for me were murderous. The gym was so hot I thought I was going to pass out. Today I had sets of 4.....not that much better. :p
 
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My knees still feel off without knee wraps. Wasnt opening as far out as I had wished. Not the worst. Hit up the SSB GMs because I felt my chest wanting to cave.
 
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