Sean's Powerlifting Journey

supermanjow said:
I was practicing the setup tips from SO YOU THINK YOU CAN SQUAT tonight with just my body weight and I was able to sink another 2-3" without even trying. This could get interesting.
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I need to revisit sytycs. My set up needs some work. Now I have homework for tonight...
 
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I think Sean posted this like 30 pages back two days ago but this is a great squat video for raw squats.
 
rob112 said:
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I think Sean posted this like 30 pages back two days ago but this is a great squat video for raw squats.
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That helped too. Gave me some perspective between raw squatting and geared. I may not be having as many issues as I thought. I think that I definitely need to stop looking down at my feet when I set them. I also noticed that he initiated the ascent by driving his head back and elbows forward. Something I've never done. Seems like a good way to ensure that your back remains tight as you press the weight up. I also like that he mentioned keeping the elbows as tight as possible to the body. This is something that I've always tried to do and didn't do today because they didn't do it on the other vid series. I think that I was missing that extra upper back support today.
 
Thanks bud. I've almost always lifted solo and so I've had to learn to feel things and really be in tune with my body.

Here's another great vid for everyone else and this is more applicable to raw squatters like myself:
rob112 said:
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I think Sean posted this like 30 pages back two days ago but this is a great squat video for raw squats.
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Note: Since I haven't been carb cycling, I've been able to actually notice a difference in energy that carbs make. Before, I just constantly stuffed my face with carbs. I felt full and lethargic. I never thought of carbs in the sense of an energy source quite like I do now. High carb day today. Probably 300g down already and I feel like I'm on stims
 
Sean1332 said:
Note: Since I haven't been carb cycling, I've been able to actually notice a difference in energy that carbs make. Before, I just constantly stuffed my face with carbs. I felt full and lethargic. I never thought of carbs in the sense of an energy source quite like I do now. High carb day today. Probably 300g down already and I feel like I'm on stims
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The beauty of solid nutrition. ;)
 
Carbs...the ultimate feel good macro. Lol
 
Bench Press

Warmup
-Lacrosse ball mash hips
-Lacrosse ball mash delts against wall
-TSpine mash against ball, holding 45lb bumper plate on chest, with an overhead flexion on the side being mashed
-DeFranco Simple 6
-Hi Flexor distraction against average band
-Forearm wall slides
-Back to Wall shoulder flexion

Bench Press
Barx15
45x15
135x10
185x5
225x1
245x1
265x2x1 (Scheduled working set to be 5x1)
285x2x1 (Opening attempt)
300x1 + Titan Ram (Second Attempt)

Flat Dumbell Press
90x4x8

Dumbell Rows/Tate Press
150 + 25lb chain x4x8/55x4x6

Seated Dumbell Cleans
20 x a lot

Well...I have leg drive again. The lower bench made my hips shoot up though. Next week I need to push my feet towards the end if the bench more and widened. But, I felt like my bar path was good, no shoulder issues, and it was non-taxing. I shifted between shoes to see if that would help keep my butt down but I have a feeling I just need to sacrifice some arch and push my feet out. I don't know why I pulled them in more than they were last week.

Vids in a few
 
Invalid Link Removed I wasn't too thrilled with my hand offs. Also, with 265 I was purposely being conservative with my foot placement and arch to save my lumbar for 285 and my butt stayed down. I should apply that to 285

Aside from the butt lift, my confidence is higher than before
 
Friday deadlift with front squat/GHR/landmine press. Sunday squat opener, Wednesday bench opener, Thursday deadlift opener, Sunday weak point. Then a week off.
 
Smooth pressing Sean. My only concern is that you're using valuable energy taking so long before you start your eccentric. Was it because of the crappy handoff?
 
napalm said:
Smooth pressing Sean. My only concern is that you're using valuable energy taking so long before you start your eccentric. Was it because of the crappy handoff?
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Yeah. After each lift he told me that he accident bumped/pushed one side or something so I had to steady it out.

Also, Toro recommended, sucking in air, unrack, and press automatically. I'm used to exhaling then sucking air again after the unrack. I'll try that next time, which should keep my upper back more stable and expedite the time before I press.
 
Holy **** balls. 500g of carbs consumed already and bodyweight remains 208. Also, I took leave the week of the meet so I won't have to worry about any sleep disruptions from any SAR cases at night or being served extremely high fat food.
 
You did get some chitty handoffs. The waiting before you start isn't a big deal, there is a start command in the RPS. They'll tell you to bench, and that's when you start. Everything moved good, though. Your hips moved, but I dunno if your butt came off the bench.
 
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I'll be making this recipe this weekend but replacing the peanut butter and chocolate chips with a couple of Quest peanut butter cups
 
I'm always nervous when someone does the hsbd off for me. I got shoulder pain once from someone moving it past my chest and damn near to my belly button fast as hell when he gave me a lift off
 
smoker145 said:
I'm always nervous when someone does the hsbd off for me. I got shoulder pain once from someone moving it past my chest and damn near to my belly button fast as hell when he gave me a lift off
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Damnnn that sucks. I like them to drift over my chest until my lats take control of it

CincyKiller45 said:
Bench is looking good dude. Two solid bench sessions in a row now. Are those your oly shoes?
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Thanks, bud! Yup they are. They feel better pushing against
 
Sean1332 said:
Damnnn that sucks. I like them to drift over my chest until my lats take control of it

Thanks, bud! Yup they are. They feel better pushing against
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Yea that's why I'm hesitant, I only trust rob. And yea good work man. It's great to have a good bench session with no pain, and at the right time now with your comp so close
 
Sean1332 said:
Also, Toro recommended, sucking in air, unrack, and press automatically. I'm used to exhaling then sucking air again after the unrack. I'll try that next time, which should keep my upper back more stable and expedite the time before I press.
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I'd agree with him, you'd stay tighter, without having to so call, reset while your torso is loaded.

Strong pressing Sean.
 
Circuit

Half Kneeling Anti-Rotation Cable Press 4x8 Camberd Bar Ab Rollouts 4x10
Triple Threats 4x15
Side Planks 4x30 seconds each side
Doubled Mini Wall sits 4x1 minute
 
The wall sits were the most miserable thing ever. I varied stances. Just made sure that my shin was in line with my feet the entire time.

Side note: I have some pain I'm either my Tensor Fasciae Latae. That's my assumption because it's a trigger point, and sometimes causes very minimal slight pain down the side of my leg. A lacrosse ball isn't hitting it because it just sinks in and disappears in my leg. I need to find something bigger. Might try a kettlebell laid on its side.
 
Sean1332 said:
The wall sits were the most miserable thing ever. I varied stances. Just made sure that my shin was in line with my feet the entire time.

Side note: I have some pain I'm either my Tensor Fasciae Latae. That's my assumption because it's a trigger point, and sometimes causes very minimal slight pain down the side of my leg. A lacrosse ball isn't hitting it because it just sinks in and disappears in my leg. I need to find something bigger. Might try a kettlebell laid on its side.
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Med ball, too. That's something you could take home with you or get at Wal-Mart, anyway. I've been meaning to try the banded wall sits. I prescribed them to somebody the other day. We're gonna find out if that little **** did 'em, too.
 
herderdude said:
Med ball, too. That's something you could take home with you or get at Wal-Mart, anyway. I've been meaning to try the banded wall sits. I prescribed them to somebody the other day. We're gonna find out if that little **** did 'em, too.
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Good thinking. I'll go find something on Friday. I'm stuck at work until then.
 
Sean1332 said:
The wall sits were the most miserable thing ever. I varied stances. Just made sure that my shin was in line with my feet the entire time. Side note: I have some pain I'm either my Tensor Fasciae Latae. That's my assumption because it's a trigger point, and sometimes causes very minimal slight pain down the side of my leg. A lacrosse ball isn't hitting it because it just sinks in and disappears in my leg. I need to find something bigger. Might try a kettlebell laid on its side.
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Why can't you hit it with a foam roller? Seems feasible in regards to its location. Maybe I'm seeing it wrong?
 
iparatroop said:
Why can't you hit it with a foam roller? Seems feasible in regards to its location. Maybe I'm seeing it wrong?
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I can hit it with the foam roller, even the nubby rumble roller, but I need to hit it pin point, which the foam roller isn't accomplishing. I feel it with the lacrosse ball perfectly but can't apply enough pressure to it because of it's size.
 
Doin some reading. It's definetly the TFL and then I think my sore lumbar might be coming from the iliac maybe? Gonna dig through the moral locker tomorrow and find a softball.
 
Sean1332 said:
Doin some reading. It's definetly the TFL and then I think my sore lumbar might be coming from the iliac maybe? Gonna dig through the moral locker tomorrow and find a softball.
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Does it feel like one side of the spine is tighter than the other?
 
Rodja said:
Does it feel like one side of the spine is tighter than the other?
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Not sure. Laying down now so I don't feel anything. I'll see in the morning. I want to say yes, my left side, which is the side my TFL is acting up on.

Edit: Just did a hip flexor distraction with an average band but changed it up and internally rotated my leg and that hit the TFL ****ing hard. Hopefully I find some sort of ball to nail it tomorrow.
 
Sean1332 said:
No pain no gain
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On that note, I got the right side of my back to relax tonight while doing some lying hip rotations. With one bent leg crossed over the other I move my leg up and down while relaxing the muscle on that side and my back popped back into place. It's something I've done in the past. Don't know why it took me so long to think of doing it again.

I've been practicing sitting back on my squats too using the staircase outside our apartment. It's a little more exaggerated than a box squat, but it certainly works. After 3 sets of five with just body weight I tried a full depth bw squat without the stairs and was able to sit back perfectly. I'm going to keep this up to build the motor memory.
 
Try some "good" magnesium. Might very well get rid of some of the tension held in the area and relax you some, honestly.
You can make a bodo out of a broomstick for quick fix points
 
Doing work I see. Squats looked iffy to me.

This is a 24hr weigh in right? Using my plan?
 
Weigh in? what did I miss...

Softball is a great choice, the lacrosse really is too small for some things. Saw your suit up for sale, mightve snagged it if I was still powerlifting. Oh and valium works wonders for tension...hahaha
 
NomZ said:
Doing work I see. Squats looked iffy to me. This is a 24hr weigh in right? Using my plan?
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Squats were indeed iffy. I know what I gotta do to fix it at least. I gotta fix it Sunday. My bodyweight is still at 208.

My lift day was pushed to Sunday because there were so many people. I'm hoping for 24 hour weigh in. Gene at said I could weigh-in in the morning or afternoon of Saturday and that he would email all the Sunday lifters. I still have your plan I'll be using.

PF- 2 Weeks out from my meet. And no Valium for me lol Good seein ya dude
 
Sean1332 said:
Circuit

Half Kneeling Anti-Rotation Cable Press 4x8 Camberd Bar Ab Rollouts 4x10
Triple Threats 4x15
Side Planks 4x30 seconds each side
Doubled Mini Wall sits 4x1 minute
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Any particular source for this type of core work?

I have been trying to get ideas on core work that involves as little abdominal flexion as possible.
 
rob112 said:
Any particular source for this type of core work? I have been trying to get ideas on core work that involves as little abdominal flexion as possible.
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Invalid Link Removed Anti-Rotation Cable Press^ You can also do it with the cable running parallel of your torso, which is what I did that workout.

I got the cambered bar rollout idea from Supermanjow. Instead if a crap Ab roller, just take an EZcurl bar, slap some 10's on it with no clips, and do rollouts.

The Triple Threats were a rear delt movement with minibands shown on DeFrancos site.
 
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