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Sean's Powerlifting Journey

This thread just face fukced itself lol

I'll log it as such "At approximately 1643, I bench pressed 200 pounds, repeated 8 times, for 3 consecutive sets"
 
Sean1332 said:
This thread just face fukced itself lol

I'll log it as such "At approximately 1643, I bench pressed 200 pounds, repeated 8 times, for 3 consecutive sets"
Click to expand...

What's that in kilos?
 
Sean1332 said:
This thread just face fukced itself lol

I'll log it as such "At approximately 1643, I bench pressed 200 pounds, repeated 8 times, for 3 consecutive sets"
Click to expand...

Side note. Always thought abbreviation for pounds was pd until a few years ago
 
I write it in my book (and log).

Weight x reps x sets.

Because, when I write down the sets after I finish them I write the weight x however many reps, and then, if I repeat that effort for another set I put x 2.


Bench: 185 x 8 (reps) x 3 (if I did that 3 times).
 
That's actually a good point James. I write in my book like that, log started as Sean writes.
 
Attention all persons following my log:

**** x **** x ****

Oh, and a guy at my gym just front squatted 2.5+x BW......we need a new challenge
 
I do kg when I train in a gym with kg plates, like my buddies' place.
 
I just got a good chuckle out of this sets x reps, and smokers last post.

Anyways thanks Sean for clarifying, I like nomz can sleep tonight knowing you wrote sets x reps
 
Good stuff in there. I am trying to work up to effectively doing side bridge with top leg raised variation. I suck balls at it now.
 
I've been doing planks forever. Right now I do a normal plank for a minute, then lift one foot for 15 sec, switch to the other foot for 15, then lift left foot and right arm for 15, then right foot and left arm for 15. I follow that with side planks for a minute a side. You have to squeeze your quads and glutes hard the entire time or your back(standard plank) sags or hips drop(side plank). Nice and quick routine.
 
I feel like I'm doing a plank any time I deadlift.

Outside of that, I should probably throw them back into my routine. It's been a while. RKC planks are great (which you introduced me to, Sean, thanks again).
 
AZMIDLYF said:
I've been doing planks forever. Right now I do a normal plank for a minute, then lift one foot for 15 sec, switch to the other foot for 15, then lift left foot and right arm for 15, then right foot and left arm for 15. I follow that with side planks for a minute a side. You have to squeeze your quads and glutes hard the entire time or your back(standard plank) sags or hips drop(side plank). Nice and quick routine.
Click to expand...

That's a pretty good idea to hit a lot of angles at once. I'm stealing that one AZ.
 
Holy ****ing Squats Cube Boss Explosive Squat

Warmup
Lax mash/foam roll
Hip floss
Deep squat/lat stretch breathing excercise
KStarr hip opener
Side Lunges

Back Squat (Touch n Go box)
370x7x3

Front Squat
250x3
285x3
325x6

EFS Yoke Pause (Somewhat paused..) Squat
315x3x8

EFS Yoke Wide Stance Good Mornings
175x10
225x8
265x7

Band Resisted GHR/Standing Banded Crunches
Mini x3x8/Heavy Blue x3x15

Prowler
180lbs x 30 yards x 6 sprints

The best assistance movement for squats? More squats! So...I low boxed it today after reading a couple articles, and AZ mentioning it. I've developed a butt tuck because of some nasty tight hips. It helped me for that width of stance I was doing. Though, after feeling how much better and stronger my hips felt with the narrow SSB stance, and even my Front Squats, it made me realize I can afford to come in a couple inches closer than I was today on my back squat. I didn't tuck, my knees drove out, and I felt like I generated a bit more power.

Doing some 5/3/1 Front Squats for a couple weeks. I figured it would be a nice, controlled way for me to get in some reps with heavier weights that I haven't touched before. After that, I'm just gonna go balls to the walls with them.

Good session. Now, time to plow food.

Videos in a few
 
AZMIDLYF said:
I've been doing planks forever. Right now I do a normal plank for a minute, then lift one foot for 15 sec, switch to the other foot for 15, then lift left foot and right arm for 15, then right foot and left arm for 15. I follow that with side planks for a minute a side. You have to squeeze your quads and glutes hard the entire time or your back(standard plank) sags or hips drop(side plank). Nice and quick routine.
Click to expand...
I heard that AZ can plank with both legs in the air.
 
I love the assistance for squats being more squats...that is how I do it.

That looks like one of those grueling workouts that are always the worst/best all at once. ;)
 
That's a really freakin good idea on 5/3/1-ing the front squats! I was absolutely brutalized by explosive squat day.
 
Is your back rounding on those GMs at all, seems like a lot of ROM.
 
I really liked that narrower stance. Looked like you were more stable and your knees stayed out strong. Who knows how it'll look with more weight, but it looked great there.
 
I agree. I have a habit of walking my feet out over time and then realizing I need to bring them in. I'll go just a bit wider than that last SSB squat set in the video, which should be where I normally would go. Dunno why I had my stance so wide for the competition lift today. I squatted with that stance for the first SSB set then switched to that one and it was so much better.
 
That is one hell of a session there. It's pretty impressive the work capacity you are getting up with that weight.

Liking the look of the program from you and herderdude's logs.
 
rob112 said:
That is one hell of a session there. It's pretty impressive the work capacity you are getting up with that weight.

Liking the look of the program from you and herderdude's logs.
Click to expand...

It's awesome. I've been reading more and more how important work capacity is to moving big weights in the future.
 
rob112 said:
That is one hell of a session there. It's pretty impressive the work capacity you are getting up with that weight. Liking the look of the program from you and herderdude's logs.
Click to expand...

AND it was fun.

Just not the prowler afterwards

or my minute long GM set..
 
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