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Sean's Powerlifting Journey

Looked at your videos, you certainly do put a tremendous amount of effort into that arch :)
Your biggest weakness right now is the lack of a pause. You will need to pause a bit longer in the competition so prepare for that.
Some of your lifts look fine, others you do go a bit far to your sternum but I think a lot of this has to do with your comfort. Where are you comfortable lifting.

I really honestly don't have anything bad to say about the way you lift.
 
Thanks for looking man. I also realize I'll have to pause. My last meet was a short pause and have heard from other sources that RPS has a relatively short pause. Good point though

I have fairly good thoracic mobility so arching isn't a problem. I'm coming out of a deload so I feel fresh. I'm testin some things out today..nothing drastic..tell me what you guys think when you see em.

So a month ago I miscalculated my 5x5 week and pressed 215 5x5. It was slow and very difficult. This week, calculated correctly will be 210 5x5 so I'll focus on being as powerful off my chest as I can. Maybe do some 2-Board afterwards
 
smoker145 said:
Elios pepperoni pizza for me. Best bench pwo meal. Yea I'm dirty, so what?
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I used to order a large dominos pizza with every meat topping in existence. I actually had to call it in because online ordering said "stop it, you fat ****, that's too many toppings"

I'm doing this thing now where I try not to be a fat **** eating 5,000+ a day.

I dislike it
 
Sean1332 said:
Thanks for looking man. I also realize I'll have to pause. My last meet was a short pause and have heard from other sources that RPS has a relatively short pause. Good point though

I have fairly good thoracic mobility so arching isn't a problem. I'm coming out of a deload so I feel fresh. I'm testin some things out today..nothing drastic..tell me what you guys think when you see em.

So a month ago I miscalculated my 5x5 week and pressed 215 5x5. It was slow and very difficult. This week, calculated correctly will be 210 5x5 so I'll focus on being as powerful off my chest as I can. Maybe do some 2-Board afterwards
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4 weeks out, maybe it's time to hit up some isometrics in your sticking point.
 
Sean1332 said:
I used to order a large dominos pizza with every meat topping in existence. I actually had to call it in because online ordering said "stop it, you fat ****, that's too many toppings"

I'm doing this thing now where I try not to be a fat **** eating 5,000+ a day.

I dislike it
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Haha. I actually haven't been getting evough calories so I have no issue eating dirty. That meat pizza sounds pretty damn tasty
 
supermanjow said:
These look a little better?

From this morning:

531 Week 3 Day 2 SQUATS 425x6
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Better, still a little butt wink going on. Sit back more, get your hamstrings and glutes into it more. Go look at some of my squat vids, not as strong as you but I have a solid set up and sit back pretty good.

Some box work might be in order...
 
napalm said:
Better, still a little butt wink going on. Sit back more, get your hamstrings and glutes into it more. Go look at some of my squat vids, not as strong as you but I have a solid set up and sit back pretty good.

Some box work might be in order...
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I've heard some debates on whether a butt wink is really that big of a deal. Poliquin especially says its not a problem. What's the issue?
 
supermanjow said:
I've heard some debates on whether a butt wink is really that big of a deal. Poliquin especially says its not a problem. What's the issue?
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It's not that big a deal unless its severe. That said, L spine flexion is bad. Most often tight hamstrings and gastrocs are the culprit. It's something that's fixable with some mobility work and worth doing...
 
herderdude said:
I will say that benching was easy with the conjugate method. I got extremely good at benching and my strength was way up. I'm T-one week from going back into Westside. I need to get my **** together and have a good plan going.
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I can email you mine so you can get another idea, something to look at and just tweak if you like it and disregard if you don't.
 
napalm said:
It's not that big a deal unless its severe. That said, L spine flexion is bad. Most often tight hamstrings and gastrocs are the culprit. It's something that's fixable with some mobility work and worth doing...
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Thanks for the tips. I need to do some research on mobility work.
 
Great video! You're giving Rodja a run for his money!!! :)
 
James Fuller
UPA WA ST Fall Championships - 9/7/13
162.4 bwt - 165lb open raw
Squat - 510
bench- 345
DL- 415
Total- 1270

Training method - I just lift heavy stuff, dont really follow any program.

Have little mans syndrom bad lol. is that good enough? =D
 
James Fuller said:
James Fuller
UPA WA ST Fall Championships - 9/7/13
162.4 bwt - 165lb open raw
Squat - 510
bench- 345
DL- 415
Total- 1270

Training method - I just lift heavy stuff, dont really follow any program.

Have little mans syndrom bad lol. is that good enough? =D
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hahaha just didnt know if you were competing or not. those are ****in incredible lifts at 162....good **** man

drop all the knowledge you have..please..seriously lol
 
James Fuller said:
James Fuller
UPA WA ST Fall Championships - 9/7/13
162.4 bwt - 165lb open raw
Squat - 510
bench- 345
DL- 415
Total- 1270

Training method - I just lift heavy stuff, dont really follow any program.

Have little mans syndrom bad lol. is that good enough? =D
Click to expand...

You a short guy?
 
Bench Press 5x5@75% of T1RM

Warmup
Lacrosse ball mash everything mashable for about 30 seconds each
Simple 6
Hip Flexor Stretch/mobilization

Bench
210x5x5

Isometric Holds
175x2x3 Spotter pushing against at various heights off of chest
175x2x5 Pause at chest, power up to 3-4" above chest, pause, power through to lockout

DB Press
90x10 Shouder says "**** you"
60x3x10

Close Grip Low Pulley Seated Cable Row
175x5x15

Low Pulley Facepull/Tricep Pushdowns/Battle Ropes

Videos in a few

I love carb pumps
 

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lol i wont be a huge help on critiquing form. and im kind of an unconventional guy since i dont follow any program. but ill help out when i can or if asked for an opinion.
jimbuick - im 5'2". so yea, im pretty much a midget =)
 
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Bench press breakdown:
The wider grip (little finger on ring) actually helped my shoulders retract better. I didnt feel as full of a lat activation but the slightly less ROM in the shoulders and the better retraction felt a lot better. I didnt overtuck, my elbows stayed parallel wih my forearms, which allowed me to not press towards my face like I'm wearing a bench shirt.

My first 2 sets I pressed like I used to. Wide stance, grip 2 finger widths inside of ring, and I didnt think I'd be able to do 5 sets.

Brought my stance in slightly, grip width increased, and my 5th set felt easier than my first.

I told him to hold the isometric abou 3" off my chest and let me power through but he held it the whole time. Whatever, it was hard as **** so that means I'm stronger because of it :p

That guy told me Cressy Performance is only a half hour away. I'm going to schedule a two hour long session with Eric next week hopefully for a movement assessment.
 
James Fuller said:
lol i wont be a huge help on critiquing form. and im kind of an unconventional guy since i dont follow any program. but ill help out when i can or if asked for an opinion.
jimbuick - im 5'2". so yea, im pretty much a midget =)
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Holy crap.

You've got to be about as wide as you are tall!

I've got a buddy who's 5'5" 175 and he's thick as ****, so I can only imagine what you look like.
 
your butt looks like its barely touching the bench, not sure if its because of your shorts or not. but with that narrower stance it looks like if you hit your leg drive hard your ass would fly off the bench. doesnt look like your really engaging your legs off the chest. id bring your legs out imo. just a thought. find whats comfortable. good to always play around with things
 
idk about a meatball lol, im not that round. maybe i can be compared to a stump...
 
Hm I'll being them out a smidge. My butt was touching....barely.. lol

I wasnt able to use the competition bench because of a tear, but it's slightly higher.

If you scroll through the 3k posts in this log, you can see that 1k of them are discussion of my clueless benching lol

Thanks for the insight man
 
im lucky since my legs are so short that i can usually hit my legs hard and my butt still wont come off. but for me i personally like my legs wide and my feet in front of my knees so when i do engage them, the momentum moves back towards my head and i get that "pop" off my chest. you could see what i mean if i could post a video of my last two bench at my last comp. i finally engaged them right.
 
James Fuller said:
im lucky since my legs are so short that i can usually hit my legs hard and my butt still wont come off. but for me i personally like my legs wide and my feet in front of my knees so when i do engage them, the momentum moves back towards my head and i get that "pop" off my chest. you could see what i mean if i could post a video of my last two bench at my last comp. i finally engaged them right.
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Dan Green style and ****.
 
James Fuller said:
im lucky since my legs are so short that i can usually hit my legs hard and my butt still wont come off. but for me i personally like my legs wide and my feet in front of my knees so when i do engage them, the momentum moves back towards my head and i get that "pop" off my chest. you could see what i mean if i could post a video of my last two bench at my last comp. i finally engaged them right.
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I liked them wide too but I'm minimizing stress on the hips before I start pulling sumo again

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I found this...last thanksgiving, 2nd 5/3/1 cycle ever, no leg drive, delt benching reps that I probably can't even hit now

Fuk me
 
I almost broke my neck turning to watch the first part of the vid. :D

I have a buddy who is 20-30 min from Cressey and I have told him he needs to check it out as well. So...jelly of both of you x 1000000000000000.

My bench was annoying today as well. I feel you could probably tighten up the leg positioning (still looks a little loose), but I think the upper half looked better today (some good speed too). On a totally non-technique (or maybe not so much) related note I think you might be overthinking it. Don't stress so much about it and just keep plugging away. Stressing so much about the lift is making a mental hurdle to jump over, so just don't beat yourself up over it.
 
Sean1332 said:
Thanks for the moral advice Bolt. You're right.

Your buddy powerlift?
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Not yet but I have him religiously following 531 and my little additions. :D

He will hopefully join me in competition sometime in 2014.
 
James Fuller said:
lol i wont be a huge help on critiquing form. and im kind of an unconventional guy since i dont follow any program. but ill help out when i can or if asked for an opinion.
jimbuick - im 5'2". so yea, im pretty much a midget =)
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Reminds me of the ant. He's badass
 
i dont belong in the same sentance as the ant. that guy is amazing. straight up beast.
 
I'm interested in hearing what you think of Cressey Performance. Did you have to make an appointment?
 
Boom. After 400+g of carbs already today, I'm still under 210. Increasing my caloric expenditure in the gym is definetly helping
 
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