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Sean's Powerlifting Journey

Sean1332 said:
Squat
405x2x8

5/3/1 Front Squat
270x5
275x3 (Forgot to slap on the rest of the weight..)
305x3
340x4

14" Cambered Bar Pause Squat
335x3x5

14" Cambered Bar Good Mornings
155x10
195x2x10

Bodyweight Reverse Hyper
2x20
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Nice work tonnage right here
 
Were you still playing with your feet today, or where did you end up?
 
Sean1332 said:
Squat stance was same as my front squat stance today. Felt much better. I just suck wind without wraps to shoot me back up lol They were clean until rep 7 on each.
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I hear you, man. I wrapped tight for my rep day, I just knew there was no way. Now the rest of my rep days are too heavy to go without wraps.
 
herderdude said:
I hear you, man. I wrapped tight for my rep day, I just knew there was no way. Now the rest of my rep days are too heavy to go without wraps.
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Yeah I figured todays sets would be manageable without them but I agree with you..wrapping here out, seein as the reps aren't high
 
Sean1332 said:
Yeah I figured todays sets would be manageable without them but I agree with you..wrapping here out, seein as the reps aren't high
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You could always try to get 3x8 with 455 in three weeks... ;) it DOES say 2-3 x 4-8
 
NomZ said:
I'm needing this with all the swimming I've been doing, thanks.[/QUOTE

When you swim, focus on maintaining good posture in the water. Don't let your shoulders roll too far forward. Also you lengthen your stroke through proper body rotation (stemming from the hips) not hyper extending the shoulder by reaching. Just some suggestions bud
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Looks like I may be working with Scot mendelson starting pretty soon. Just opened a gym 3 blocks from my house. Figured that might interest you guys.
 
Cube-Weak Point

Warmup
Lax ball mash pec/delt/thoracic spine-3 min
Foam roll lats-1 min
Sleeper hold-30 sec
Pullaparts-30
Shoulder dislocations-20
Forearm wall slide x8
Thoracic spine mobility drill x8

Pendlay Rows
135x15
225x5
255x5
275x2x5
135x15

Dumbell Bench Press
65x12x3, 10x2

Unilateral Standing Dumbell Press
45x4x12

Dumbell Row- Rest/Pause
100x32 rest 20"
x20 rest 15"
x12 rest 10"
x6

Tate Press/DB Shrugs
50x3x8/100x3x15

Barbell Curls/Minibanded 3D's
Bar x2xAMRAP/3x15

Standing Banded Crunches/Miniband trunk rotations

Side lying shoulder ext rotations

Lax mash
Stretch
 
Ever vid your pendlay rows? I like to see how people do em differently.
 
Yeah I will next time for ya. I try to reciprocate this: Invalid Link Removed I see it as an explosive movement off of the ground each rep, which I'm sure you're aware of.
 
Well...he says that's the only way to do a barbell row, but I view them as just different variants. I just prefer this way. If I do I do it bodybuilder style, I find myself cheating way too much. With 275 I used a bit more thoracic momentum though.
 
That's some strong ass rowing man. If you came to my gym they'd be like "look at this ******* dead lifting wrong." Lol
 
rob112 said:
That's some strong ass rowing man. If you came to my gym they'd be like "look at this ******* dead lifting wrong." Lol
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Or at mine it would be "BRO you gotta turn your hands around to curl correctly!".
 
I need to increase my back strength...Pendlays will stay in my programming, but I gotta hammer the back even more in this new training cycle.


I do wonder what casual gym members think when they see some of these things. My gym isn't a chain and people still ask me what/why I am doing a lot of things, but if I did them at Gold's... :lol:
 
Considering my name is also Sean I am about to hijack this thread real quick. Meet went great yesterday and I hit 430/235/455 for a 1120lbs total at 163lbs. I am not sure how I made weight (and quite easily lol) and that is a 115lbs improvement from six months ago. Just thought I'd update in here for anyone who was wondering since I won't be making my own thread on it. :p


/endhijack


Now back to the regularly scheduled thread. :)
 
bolt10 said:
Considering my name is also Sean I am about to hijack this thread real quick. Meet went great yesterday and I hit 430/235/455 for a 1120lbs total at 163lbs. I am not sure how I made weight (and quite easily lol) and that is a 115lbs improvement from six months ago. Just thought I'd update in here for anyone who was wondering since I won't be making my own thread on it. :p

/endhijack

Now back to the regularly scheduled thread. :)
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I was actually wondering so thanks for posting. Awesome improvement and very nice total man. Very strong. I'd assume you did well in your weight class.
 
rob112 said:
I was actually wondering so thanks for posting. Awesome improvement and very nice total man. Very strong. I'd assume you did well in your weight class.
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Super small meet so I was actually the lightest guy there (other than the most diesel 80year old man I'll probably ever meet). My squat opener was heavy enough to get me in the first flight with the stronger group though. :)
 
bolt10 said:
Super small meet so I was actually the lightest guy there (other than the most diesel 80year old man I'll probably ever meet). My squat opener was heavy enough to get me in the first flight with the stronger group though. :)
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Haha well awesome work man!
 
bolt10 said:
Considering my name is also Sean I am about to hijack this thread real quick. Meet went great yesterday and I hit 430/235/455 for a 1120lbs total at 163lbs. I am not sure how I made weight (and quite easily lol) and that is a 115lbs improvement from six months ago. Just thought I'd update in here for anyone who was wondering since I won't be making my own thread on it. :p

/endhijack

Now back to the regularly scheduled thread. :)
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He'll yea dude awesome. Great work for sure
 
rob112 said:
Haha well awesome work man!
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smoker145 said:
He'll yea dude awesome. Great work for sure
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Sean1332 said:
Good job Bolt! I was wondering how I went. That's a massive improvement.
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Thanks guys. I was disappointed in the bench, but the squat was easier than I anticipated. I really want a 3x bwt squat one day! I had a great time and had a bunch of friends come watch and help film/take pictures. Back on the grind starting tomorrow. :cool:
 
bolt10 said:
Thanks guys. I was disappointed in the bench, but the squat was easier than I anticipated. I really want a 3x bwt squat one day! I had a great time and had a bunch of friends come watch and help film/take pictures. Back on the grind starting tomorrow. :cool:
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Vids bro? And I wouldn't be disappointed in anything. You did very well. I'm sure you can up your bench as time goes on. Excellent work again my man
 
bolt10 said:
Considering my name is also Sean I am about to hijack this thread real quick. Meet went great yesterday and I hit 430/235/455 for a 1120lbs total at 163lbs. I am not sure how I made weight (and quite easily lol) and that is a 115lbs improvement from six months ago. Just thought I'd update in here for anyone who was wondering since I won't be making my own thread on it. :p

/endhijack

Now back to the regularly scheduled thread. :)
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Hot damn 115 pounds on your total? That's absurd. Nice work, now where's the videotape? What were your sq/b/dl last time again? Also, better get that 3x BW squat at 181. 545 is much nicer than 495. :D
 
herderdude said:
Hot damn 115 pounds on your total? That's absurd. Nice work, now where's the videotape? What were your sq/b/dl last time again? Also, better get that 3x BW squat at 181. 545 is much nicer than 495. :D
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Seen vid. Very impressive. Squat and dead looked easy
 
Ehhh ok I'll post it when I get back to a computer after the walking dead!
 
CountryLiftin said:
What did you think of the episode
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It was pretty good. Nothing extraordinary, but I am enjoying the more zombie focus as opposed to all the governor stuff from last season.

Vid: [video=youtube;dx37VJNcQvs]http://www.youtube.com/watch?v=dx37VJNcQvs[/video]
 
jimbuick said:
Dat hair.....
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The middle judge was all serious and wouldn't let me wear a beanie during my bench. I was all like.....................ok :sad:

Sean1332 said:
Dan Greem hair. Good work man. Those squats looked easy.
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Ya the most I hit during my training leading up to this was 395lbs for a double. I played it conservative, but definitely left some on there. I like to pretend I am like Dan Green's mini-me. :p
 
Freaking awesome stuff! You set yourself up for another big total PR next time out too! We better see some serious slingshot/lockout work! 1200 or bust!
 
Nice job other Sean.
 
bolt10 said:
Ya the most I hit during my training leading up to this was 395lbs for a double. I played it conservative, but definitely left some on there. I like to pretend I am like Dan Green's mini-me. :p
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Paid off dude. Strong arse stuff there other Sean.
Instead of shaving my head, I might just change my name...!
 
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