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Sean's Powerlifting Journey

Sean1332 said:
I gotta big ol gut right now though.

Edit: Barbells own me. Back has a permanent calluse. As does my delts from the front squats. My hands are completely rubbed raw. I'm missing hair on my shins. I like it
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I have hair on my shins missing from the bar and some of the outside of my right thigh from putting on my briefs. Those damn Aces are a bitch to move up even in slippers.
 
Rodja said:
I have hair on my shins missing from the bar and some of the outside of my right thigh from putting on my briefs. Those damn Aces are a bitch to move up even in slippers.
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It's cuz you're "bulking"! :D
 
Split chicken, chicken sausage, corn, baked beans
 

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jimbuick said:
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.
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I like it. Do it up! I'm thinking go between full range bench, floor press, and varying board presses and then rotating a squat, GM, and deadlift variation once a week. I'll need to spend a lot of time in my shirt once I get it taken in, and same with lower body and equipment except for GMs, which I like to do au naturale.
 
Sean1332 said:
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
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Yeah, Bryant says 5 seconds is ideal for the isometric. Not sure if I'd do an isometric without resistance. We don't want to pattern a slow spot into your bench, nomsayin?
 
herderdude said:
I like it. Do it up! I'm thinking go between full range bench, floor press, and varying board presses and then rotating a squat, GM, and deadlift variation once a week. I'll need to spend a lot of time in my shirt once I get it taken in, and same with lower body and equipment except for GMs, which I like to do au naturale.
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OK, I'll type it out and send it later tonight.
 
4 pages of text since I last visisted, dafuk?
 
NomZ said:
4 pages of text since I last visisted, dafuk?
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I said I like the briefs

I bench pressed

Took a pic of food

Going to have a movement assment by Eric Cressy

Robs friends hand is raw because he beats his meat too much

So...how does today's bench look?
 
Food looks awesome dude. Not one to critique bench but looks like u definitely cut some ROM from the wider grip and I did notice ur tucking wasn't as much as before . Killin it man
 
supermanjow said:
Anyone got some good mobility and conditioning drills?
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DeFranco Limber 11 and Simple 6

What specifically so you need work on?

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Search Donnie Thompson and Kelly Sterrett on YouTube. You'll find a pluthera of drills

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Becoming A Supple Leopard is a well worth while purchase
 
Oh hai.

I have the Supple Leopard e-book somewhere...


Conditioning drills, for what?
 
Sean1332 said:
I said I like the briefs

I bench pressed

Took a pic of food

Going to have a movement assment by Eric Cressy

Robs friends hand is raw because he beats his meat too much

So...how does today's bench look?
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Cressey manual tissue work isn't even that bad, it'd be cool to get an assessment by him or Kstar.

Benched looked solid, noticed you have a lot of variability in head position and foot position between sets and within.
 
NomZ said:
Cressey manual tissue work isn't even that bad, it'd be cool to get an assessment by him or Kstar.

Benched looked solid, noticed you have a lot of variability in head position and foot position between sets and within.
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He's located near me so I shot them an email.

Different bench. Lower. Brought my feet in thinking it'd be better. Blah. I'm happy about the grip at least
 
Sean1332 said:
I said I like the briefs

I bench pressed

Took a pic of food

Going to have a movement assment by Eric Cressy

Robs friends hand is raw because he beats his meat too much

So...how does today's bench look?
Click to expand...

Very accurate cliffs. Lol
 
Just caught your bench video on my YouTube and although I am no expert, I can say you look more sturdy as of late and you thoracic mobility is very solid. Those presses with your buddy pushing back looked hard man. I wanna try that sometime to try and get through my sticking point.
 
Sean1332 said:
He's located near me so I shot them an email.

Different bench. Lower. Brought my feet in thinking it'd be better. Blah. I'm happy about the grip at least
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KStar is $200 for an hour consultation, no thanks Jeff. He should do me pro bono to film it since I'm such a mess.

Noticed head lift on some reps, planted on others.
 
Sean1332 said:
DeFranco Limber 11 and Simple 6

What specifically so you need work on?

Invalid Link Removed

Search Donnie Thompson and Kelly Sterrett on YouTube. You'll find a pluthera of drills

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Becoming A Supple Leopard is a well worth while purchase
Click to expand...
NomZ said:
Oh hai.

I have the Supple Leopard e-book somewhere...

Conditioning drills, for what?
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Just want to work on being more limber and increase my cardio capacity.
 
supermanjow said:
Just want to work on being more limber and increase my cardio capacity.
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Sean gave you a bunch of good warmup/mobility stuff.

Conditioning wise, play any sports? Just do sprints/HIIT, push sleds or pull them, rowing erg sprints.
 
NomZ said:
Sean gave you a bunch of good warmup/mobility stuff.

Conditioning wise, play any sports? Just do sprints/HIIT, push sleds or pull them, rowing erg sprints.
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Good suggestions. I'll look over Shawn's materials too. I guess I was just wondering if anyone knew some HIIT routines/exercises that would be beneficial to my lifts too. I'm thinking box jumps, burpies, lunges, cleans, clean and jerks... know any others?
 
supermanjow said:
Good suggestions. I'll look over Shawn's materials too. I guess I was just wondering if anyone knew some HIIT routines/exercises that would be beneficial to my lifts too. I'm thinking box jumps, burpies, lunges, cleans, clean and jerks... know any others?
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Three of those examples should not be used for time (box jumps, cleans, clean and press). Just make a 3-5 minute round of various stations. For example, start with 30s of burpees, mountain climbers, jump rope, etc and then expand.
 
Personally I'd rather just push the prowler as far as possible until I puke. Or, pull the sled backwards, or even just grab a heavy pair of DBs (or better yet the actual farmer walk handles) and walk as far as I can
 
Also a good iron maiden song for the unaware.


I wanna buy a prowler but I have no room for storing if unfortunately
 
supermanjow said:
Wish we had a prowler, but I could do farmers walks with a loaded trap bar. How would you load it!
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I'd probably rather grab some heavy dumbbells, the trap bar might limit your walking. There's a few articles on tnation for it.

Try going light for long distances. Try going really heavy for short distances. See what you like.

I try to keep my chest up shoulders back and packed, neutral neck
 
aceroni said:
Personally I'd rather just push the prowler as far as possible until I puke. Or, pull the sled backwards, or even just grab a heavy pair of DBs (or better yet the actual farmer walk handles) and walk as far as I can
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Yes.
aceroni said:
I'd probably rather grab some heavy dumbbells, the trap bar might limit your walking. There's a few articles on tnation for it.

Try going light for long distances. Try going really heavy for short distances. See what you like.

I try to keep my chest up shoulders back and packed, neutral neck
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I liked it with the trap bar, there is a video of me doing it on my channel.
 
Debating on pushing my deadlift a day early (tomorrow) so I can squat at my gym Sunday since I'm on duty Monday and hate squatting there. Might be a bad idea. Eh. Maybe I'll just squat at work..
 
supermanjow said:
Wish we had a prowler, but I could do farmers walks with a loaded trap bar. How would you load it!
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Trap bar is just fine, I call em Rickshaw Walks for obvious reasons. Start at 135 for 25yds or something like that and work up to something heavier for distance or time.

Think I got up to 450 on the bar for 50yds or something.
 
NomZ said:
Trap bar is just fine, I call em Rickshaw Walks for obvious reasons. Start at 135 for 25yds or something like that and work up to something heavier for distance or time.

Think I got up to 450 on the bar for 50yds or something.
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Thanks! That gives me a great starting point.
 
Tony Gentilcore movement assessment next week, Thursday hopefully. Looking forward to seeing how ****ed up I am.

I guess doin it with Eric Cressey is pricey
 
napalm said:
do the splits suspended between two chairs while holding a kettlebell with your dick and a barbell overhead in jump pants while shirtless
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Lmao... I've seen Rodja do this! :D
 
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