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Sean's Powerlifting Journey

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He mentions the point of even correcting how you walk and breath. Tony G said that we aren't symmetrical. You almost always see someone hitching their right hip to the side when they're standing still. I've been focusing on not slouching, hitching my hips like that, not sleeping with my arms above my heads.
 
Finally remembered how to ****ing squat. I just need to remember that I don't need to take two breaths with the monolift
 

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Squat Opener

Warmup
Foam roll
Hip flexor mobilization
High knees into lunge
Side lunge
Figure 4 Hip thrust

Squats
135x8
225x5
315x5
405x3 + Belt
475x1 + Wraps
505x1
536x1 Opener

Tri-set:
CG Fat Bar Floor Press
193x4x8

Reverse Hyper
BWx4x15

Chest Supported Row
150x2x15
170x2x15

Triple Threats/Anti Rotation Cable Press

Nice quick session. I expedited my warmups for meet simulation. Worked 505 and 535 off the monolift lever. I remembered I just needed one breath with 505 to unrack and held it until the squat was executed. With 535, I accidently exhaled after my unrack by habit.

Hips are feeling gooooood.
 
ITW said:
Your 535 looked even smoother than the 505
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It felt easier.

aceroni said:
Looked pretty easy. are you using wraps?
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Yup. Knee sleeves until 450-500. I actually have a specific wrap for each attempt. I count the turns on the wrap for each attempt and do something different at the top for 3rd attempt to fully cast it. Attempt 1) 4 tight uncomfortable turns
Attempt 2) 4 casted turns
Attempt 3) 4 casted turns + 1 casted turn at top

If I cast it at this weight, it'll send me backwards and I don't wanna risk hurtin my hammy.

Thanks bub
 
aceroni said:
I like to sit in the squat hole a few extra times / minutes.. Plus the frog groin stretch and i'm feeling good
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I forgot to add those. I do a 8 second frog and groin stretch. It ****ing sucks. The frog stretch is the worst thing ever.

Try the banded Olympic wall squat, laid on the ground, feet on the wall. Band around each knee going around your back. It simulated sitting in the hole, and the test/retest for it is incredible
 
Yeah! You remembered how to sit in your wraps! Do you pull the slack out of each half wrap on your later attempts? I'm trying to figure out what you mean by casted wrap.
 
herderdude said:
Yeah! You remembered how to sit in your wraps! Do you pull the slack out of each half wrap on your later attempts? I'm trying to figure out what you mean by casted wrap.
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Thanks dude. Just took someone to mention it, and watching old videos.

I'll get a video this week of it. By casted, I mean I torque down and pull all the elasticity out.
 
Sean1332 said:
I forgot to add those. I do a 8 second frog and groin stretch. It ****ing sucks. The frog stretch is the worst thing ever.

Try the banded Olympic wall squat, laid on the ground, feet on the wall. Band around each knee going around your back. It simulated sitting in the hole, and the test/retest for it is incredible
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I've never done these, do you have a video
 
aceroni said:
I've never done these, do you have a video
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Invalid Link Removed Awesome for anterior hip impingments and I can notice an immediate difference in air squat depth Invalid Link Removed Internally rotated, not shown with the band, but I use it Invalid Link Removed Externally rotated...I believe Donnie Thompson uses this 'Figure 4' position in his hip reset video. I may actually try this with DeFranco's Figure 4 Hip Thrust, using an orange light band.
 
Sean1332 said:
Thanks dude. Just took someone to mention it, and watching old videos.

I'll get a video this week of it. By casted, I mean I torque down and pull all the elasticity out.
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I usually have all the elasticity out when I pre-stretch them. Then for a last warmup/first attempt, I can just roll 'em out. Then I have someone pull on 'em pretty good (pre stretched) for my second attempt. Then my third attempt is pre-stretched, pulled tight, and each half wrap has slack taken out of it. Wrap over the quad, pull slack down hard, wrap over the ham, pull slack up hard. That's how I do it.

Maybe we're talking about the same thing?

Brandon pulled my ass up out of the chair wrapping me. I thought I liked 'em tight, but my first real tight wraps ****ed me up.
 
Sean1332 said:
Yeah I think we're talking about the same thing. Between my first and third wrap, I stretch out an additional turn
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I need to start counting turns. I only know how I did by the coverage of my spiral wrap over the crosswrap.
 
herderdude said:
I need to start counting turns. I only know how I did by the coverage of my spiral wrap over the crosswrap.
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That's all I'm counting. Turn at too and bottom with the cross, then I count the spiral turns.

This really is a simple thing....the way we talk about it makes it out to be rocket science lol
 
Sean1332 said:
That's all I'm counting. Turn at too and bottom with the cross, then I count the spiral turns.

This really is a simple thing....the way we talk about it makes it out to be rocket science lol
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Broscience rocket science. Bro rocket science. BROCKET science! It's because we're gear whores parading under the guise of raw lifting.
 
herderdude said:
Broscience rocket science. Bro rocket science. BROCKET science! It's because we're gear whores parading under the guise of raw lifting.
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Lol, Roger thinks I'm a gear whore because I have sleeves for the Strongman Competition.


Different world them strongmen live in....


I should introduce him to you guys, then he might get off my back lol.
 
jimbuick said:
Lol, Roger thinks I'm a gear whore because I have sleeves for the Strongman Competition.

Different world them strongmen live in....

I should introduce him to you guys, then he might get off my back lol.
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Lol. Strongmen are allowed straps and conventional deadlift suits in their deadlift events! The WSM is great big ESPN Rehband advertisement! What is he talkin about?

Nah, I'm sure he's usually raw as hell and then gears up for competition. That's why I'd rather do rack pulls, GMs, and front squats without a belt.
 
herderdude said:
Lol. Strongmen are allowed straps and conventional deadlift suits in their deadlift events! The WSM is great big ESPN Rehband advertisement! What is he talkin about?

Nah, I'm sure he's usually raw as hell and then gears up for competition. That's why I'd rather do rack pulls, GMs, and front squats without a belt.
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Lol, he doesn't even compete with anything but knee sleeves and a belt I think.

He's a 6x National Champion for Masters.

I have the belt, elbow/knee sleeves (coming), and some forearm sleeves if I decide I don't want tacky on my forearms.
 
Apparently tacky increases the weight moved which increases stress on the biceps tendon. Form needs to be on point so we don't have any tears.
 
herderdude said:
Apparently tacky increases the weight moved which increases stress on the biceps tendon. Form needs to be on point so we don't have any tears.
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Did I tell you that the opening stone is a 225#?

That's ridiculous, I watched the WSM 1993 Finals and they used a 225 as their lightest. I don't expect to have a good time with them.....

Although, one of the guys is letting me borrow his tacky so who knows.
 
jimbuick said:
Did I tell you that the opening stone is a 225#?

That's ridiculous, I watched the WSM 1993 Finals and they used a 225 as their lightest. I don't expect to have a good time with them.....

Although, one of the guys is letting me borrow his tacky so who knows.
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I've never messed with anything over 175. 225 would be tough to carry or shoulder, that's for sure.

Yes, but these days the lightest stone is probably heavier than the heaviest stone in '93. 400 is the new 300 these days. Gone are the times where 265lb Jouko Ahola and his ilk are winning WSM. That's why it's nice they're introducing weight classes.
 
herderdude said:
I've never messed with anything over 175. 225 would be tough to carry or shoulder, that's for sure.

Yes, but these days the lightest stone is probably heavier than the heaviest stone in '93. 400 is the new 300 these days. Gone are the times where 265lb Jouko Ahola and his ilk are winning WSM. That's why it's nice they're introducing weight classes.
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Lol I know.

I've gone up to 210 (on Tuesday). So, we shall see.
 
I'm not a strongman, so you strongman out there may consider my feelings to be full of ****. But as a spectator, I think that having like 2-4 weightclasses MAX would be nice, but any more would just be dumb, like in Mr Olympia where the pros either compete in the 212 or in the other class. As a PLer I am not a huge fan of the weight classes and how there are like 16 winners in a powerlifting meet (and that's with few girls competing).
 
Nice work, 535 definitely looked smoother than 505, how did it feel?
 
NomZ said:
Nice work, 535 definitely looked smoother than 505, how did it feel?
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Thanks. 505 was awkward for some reason. 535 felt easy enough to hit for a couple of reps. I think my stance was a smidge closer. I need to stabilize myself a bit better though. I'm going to do some lights stuff on the monolift the week of, just to get used to it since I'm so used to walking out to find my foot position.
 
Sean1332 said:
Thanks. 505 was awkward for some reason. 535 felt easy enough to hit for a couple of reps. I think my stance was a smidge closer. I need to stabilize myself a bit better though. I'm going to do some lights stuff on the monolift the week of, just to get used to it since I'm so used to walking out to find my foot position.
Click to expand...

definitely a good idea
 
aceroni, let me know how that Olympic wall squat is. I had been doing it almost daily and for some reason I stopped. A week later that's when I started feeling that anterior impingment and TFL discomfort/pain. I still had some discomfort in the TFL and hips still had trouble opening. Last night I did the Oly wall squat with an average band. It was ungodly uncomfortable, which it usually never was, until I laid there for 5 minutes, followed by an IR of each leg. I got up and it completely passed.
 
I can never set that up right...I feel like my bands aren't the right lengths(too big or small)...it looks glorious
 
Torobestia said:
I'm not a strongman, so you strongman out there may consider my feelings to be full of ****. But as a spectator, I think that having like 2-4 weightclasses MAX would be nice, but any more would just be dumb, like in Mr Olympia where the pros either compete in the 212 or in the other class. As a PLer I am not a huge fan of the weight classes and how there are like 16 winners in a powerlifting meet (and that's with few girls competing).
Click to expand...

I totally agree. I think that an overall poundage class and a coefficient class are all that are needed.
 
jimbuick said:
For NAS there are 3 (at least at my comp).

Lightweight (under 200)
Middleweight (200-265)
Heavyweight (265+)

Then two Masters
<249
>249
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That's pretty good.
 
Bench Opener

Warmup
DeFrance Simple 6
Hip flexor mobilization

Bench Press
Barx15
95x10
135x8
185x5
225x1
260x1
285x1
285x2x3 + Titan Ram

Meadows Rows/Dips
90x15/BWx4x20
100x15
110x2x12

Seated Dumbell Cleans/Rolling Dumbell Tricep extensions

I accidently deleted the video of my opener, thinking it was the previous video where my phone fell. I have the 285x3 in the Ram that I'll throw up later on. I feel very confident in my setup now.
 
Feet flat. On my traps. Glutes squeezed. Ass on the bench. Breaking the bar.
 

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With how I set up now it's actually painless and effortless. I have no idea how either.

Post workout: Did some miniband work/shoulder rehab along with hanging leg raises.
 
Torobestia said:
I'm not a strongman, so you strongman out there may consider my feelings to be full of ****. But as a spectator, I think that having like 2-4 weightclasses MAX would be nice, but any more would just be dumb, like in Mr Olympia where the pros either compete in the 212 or in the other class. As a PLer I am not a huge fan of the weight classes and how there are like 16 winners in a powerlifting meet (and that's with few girls competing).
Click to expand...

The most weight classes I've seen in a strongman comp are 175, 200, 231, 265, and super. I think that's a fair spread of weights to be competitive. I like that little short guys like myself still have an avenue to be a strongman with the 231 and that short guys with a lighter frame can do 200. 175 might be a bit light, but Kalle deadlifting 600 and doing more with a yoke in a comp says I have no room to talk or say in the matter. There's no way a guy under 6' would be able to compete with the 400lb behemoths out there, so the delineation is fair in my eyes. I also think powerlifting, with 18 or so pounds between weight classes, is also fair.

Though I come from wrestling, where there are 10 weight classes in college and 14 in high school. I'm used to it, and I think when it's competitor vs. competitor, it's a little different. I was below average in college and even our all-region 141 couldn't beat me.
 
herderdude said:
The most weight classes I've seen in a strongman comp are 175, 200, 231, 265, and super. I think that's a fair spread of weights to be competitive. I like that little short guys like myself still have an avenue to be a strongman with the 231 and that short guys with a lighter frame can do 200. 175 might be a bit light, but Kalle deadlifting 600 and doing more with a yoke in a comp says I have no room to talk or say in the matter. There's no way a guy under 6' would be able to compete with the 400lb behemoths out there, so the delineation is fair in my eyes. I also think powerlifting, with 18 or so pounds between weight classes, is also fair.

Though I come from wrestling, where there are 10 weight classes in college and 14 in high school. I'm used to it, and I think when it's competitor vs. competitor, it's a little different. I was below average in college and even our all-region 141 couldn't beat me.
Click to expand...

How tall are you?
 
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