Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Sean's Powerlifting Journey

1) I did Front Squats today and I tried to use your 315 as motivation. I feel I have been dogging them lately, but the demolish me. :(

2) I know you all love articles so: Invalid Link Removed

Pretty cool because it is actually pretty similar to what I have been doing myself lately (in my warm ups with heavier rowing in the actual workouts of course). :cool:
 
bolt10 said:
1) I did Front Squats today and I tried to use your 315 as motivation. I feel I have been dogging them lately, but the demolish me. :(

2) I know you all love articles so: Invalid Link Removed

Pretty cool because it is actually pretty similar to what I have been doing myself lately (in my warm ups with heavier rowing in the actual workouts of course). :cool:
Click to expand...

Good read! Been trying to find stuff for the back. Was running out of ideas.

My front squats are getting stronger so I'm hoping Dan Greene is right when he says it'll carry over. Jim and Dan Greene motivated me to keep doing them
 
Sean1332 said:
Good read! Been trying to find stuff for the back. Was running out of ideas.

My front squats are getting stronger so I'm hoping Dan Greene is right when he says it'll carry over. Jim and Dan Greene motivated me to keep doing them
Click to expand...

Front squats are the ****!
 
Screw you all and your front squats! :D

I have a love/hate relationship with them. They are tough as nails, but I feel carryover on both squat and deadlift. :)
 
bolt10 said:
Screw you all and your front squats! :D

I have a love/hate relationship with them. They are tough as nails, but I feel carryover on both squat and deadlift. :)
Click to expand...

Doing them with the Olympic bar with the sandpaper like grip is so much better than the standard bar.
 
My chest and neck are pretty tore up right now from the front squats today. :o
 
Sean1332 said:
Yeah I have a ****in callus there now lol

BTW- I bench pressed just now.....and it wasnt horrible. I simplified my set up.
Click to expand...

I hit a PR on bench today. :D

Ya I deadlifted, benched, and front squatted today. Come at me overtraining. :lol:

Honestly though I think keeping it simpler and slowly improving is solid. Too many cues and you end up swimming in your own head and not lifting.
 
bolt10 said:
I hit a PR on bench today. :D

Ya I deadlifted, benched, and front squatted today. Come at me overtraining. :lol:

Honestly though I think keeping it simpler and slowly improving is solid. Too many cues and you end up swimming in your own head and not lifting.
Click to expand...

**** ya! Good job

I got my toes pushed into my shoes before I even set myself up into the bench. Simplified my setup. Counter rotated my palms. Was much better


Sounds like you had a beastly meet type day. Sheiko?
 
Bench Press 5x3@85% of T1RM

Warmup
Hip Distraction
Lacrosse ball mash
Simple 6

Bench
240x5x3
275x2x5 w/ Titan Ram

Dips
+45x3x10
+45x2x12

Tate Press
50x5x8

Meadows Rows/Triple Threats
115x3x15/Mini's x4x15
115x2x12

Band Resisted Push-ups
2x25 w/ Orange Light acrosse my back

Bicep Curls/Hanging Leg Raises

Bench felt so much better tonight. I got my toes pushed into my shoes before I even setup. Head behind the bar, feet set, move my body down till my head is under the bar. I counter rotated my hands on the descent, pushing my palms into the bar harder. I didnt even try to get an arch, yet it was my best arch yet, and it didnt trash my lower back.

Bolt, good call on that DeFranco article. Those Triple Threats are great.

Vids up in a bit. Gonna eat then I'll load em up and would love everyone's critique.
 
Invalid Link Removed

First rep was pressed towards my face again. The rest felt good though. This set (#5) actually felt lighter than the first set. Some of the initial instability can be solved by a spotter and not using a crappy rack. My back didnt slide one bit. That's what made me the happiest.

Not the best, I feel it's improving though. Tips?
 
Looking good to me. You can really see the legs drive the weight like in the Dan Green tutorial.
 
That is a big ass arch, very nice.
 
The body positioning looks solid now. Work on the press groove now.
 
You're right, the arch got much bigger. Looked like it might have been faster that last week's 210. You're on the right track!
 
Sean1332 said:
Thanks bud. Funny thing is, this arch wasnt torture on me and was effortless. Weird.
Click to expand...

Probably helped with the pressing. I quit arching as much, just focused on being way up on my traps and having my feet dug in. I think sometime in early November, I'll be hitting PRs by pausing off of my chest, dead benches, and finding a groove with my new hand position. I'm looking forward to see how you do with some isometric work and finally getting comfortable benching. PRs comin!
 
Just make sure they know you can squat more than they can.
 
much better, ur butt was actually down throughout the whole lift lol. wish i had your arch, id only have to move like an inch then
 
What an awesome learning experience.

He said its possible that I may have a hip impingment because of how poor my internal rotation is. He had me do the hardest/strictest side plank of my entire life....and that completely (temporarily) relieved the pain from internally rotating. He said the most probable cause of my hip pain is from a lack of core stability that's causing my glutes to fire away.

He had me do the standard mashing and foam rolling to warm up. Hip flexor stretch. He video taped me shirtless, raising my arms up. Said that most powerlifters are very depressed in the trap area and it doesn't allow the scapula to rotate as much as it needs to, which will cause some aches in the shoulders. He had me do some shoulder drills against the wall to engage my traps.

Bench- He just covered what I said with the scapula.

Deadlift- He watched me pull conventional and sumo with 315. His biggest concern was chest up, owning my rib cage, and RAISE my hips. He said since I have a strong posterior chain, to utilize it, and only bring my hips up a few inches from where they were normally. Again, owning/tucking my ribcage and using my core at lockout to prevent over extension.

With sumo, my hip mobility was great. He said I was way too low/close to the bar. I said "Dave Tate says put your nutsack in the bar" He said "Well if it hurts when you're low and you're still strong pulling with your hips just a little shy higher, then do it" He said when you're getting close to Elite numbers, you can afford to pull slightly higher and that will work around a hip impingment. In no way was it a SLDL, but I wasnt trying with all my might to bring my hips into the bar. 100x easier.

Squats- Everything was fine except, again, the ribcage flare. He just made sure I sucked air, owned my ribs, unracked, do it again, and squat. He said its causing a slight butt dip. I squated onto a 13" box, competition stance in Oly shoes and he said it was perfect. He wants me to start using the box more, with my normal squat stance, non Westside style.

He's going to email me in a few days in depth everything we covered today, give me some warmup exercises, and some video links.

Saw Eric Cressey, said hi, he was working with some baseball players though.

I'll definetly follow the advice from Tony Gentilcore. He was a cool dude.
breezy11 JudoJosh
 
Alao gonna cut Standing OHP out of my programming and replace it with more shoulder friendly exercises.

Also, I'm ditching 5/3/1 after the meet and will do some Conjugated Periodization.

Also, Tony Gentilcore has a **** load of instructional videos on YouTube.
 
Sean1332 said:
Alao gonna cut Standing OHP out of my programming and replace it with more shoulder friendly exercises.

Also, I'm ditching 5/3/1 after the meet and will do some Conjugated Periodization.

Also, Tony Gentilcore has a **** load of instructional videos on YouTube.
Click to expand...

Gay.


Awesome.

Cool, I'll have to look for some.
 
I've enjoyed a lot of Tony G's work...glad you seemed to get quite a bit of solid feedback from the session. Interested to how you alter your training in the future.
 
I like the landmine.



The conjugate will be good for you, the rotation of exercises should help ease some of the nagging injuries (at least in my experience).


Feel free to email me if you ever have any questions about it or anything. I'm sure Ryan would be open to helping as well.
 
Also, you ever tried the Bradford press?

I'm not sure what part of the movement hurts your shoulder but they take away the top portion and really smoke the entire shoulder.
 
I spoke with Toro. He said I go full retard on the bench press with the heavier percentages and that it would be good to have some heavier weights in my hands. I agree. I think conjugating my movements will help a lot. That's something I never quite applied with te Cube at all.

Ive still got your template that I've looked over and will be reading over BoM and some EFS stuff again.
 
jimbuick said:
Also, you ever tried the Bradford press?

I'm not sure what part of the movement hurts your shoulder but they take away the top portion and really smoke the entire shoulder.
Click to expand...

I have and have done them before. I'll try again. It never hurts DURING, but I ache pretty badly after. Tony said play it safe and find something that makes it feel better
 
Sean1332 said:
I have and have done them before. I'll try again. It never hurts DURING, but I ache pretty badly after. Tony said play it safe and find something that makes it feel better
Click to expand...

My wife's does that sometimes, we just try to modify movements to stop it from happening but still strengthening the muscles of the shoulder.

NG stuff usually works for that.
 
Sean1332 said:
I'm def out of place here at Cressey with pro ball players hangin around
Click to expand...

Hey Kid, you got over 50,000 views in your W/O log, you have a fan base yourself....!
Just too bad no one pays to watch us play.

I didn't surf your log, are you doing any cuff work at all?
 
Sean1332 said:
I spoke with Toro. He said I go full retard on the bench press with the heavier percentages and that it would be good to have some heavier weights in my hands.
Click to expand...

Lol. Full retard. I like the idea of having heavy weight in your hands more often. I think it helped mine for the same reason when I ran it. The differing movements will help with overuse injuries as well.

Also, I wonder if shrugging more often would mitigate the issues with depressed scaps?
 
You must log in or register to reply here.
Back
Top