Sean's Powerlifting Journey
- Thread starter Sean1332
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Rodja
Board Sponsor
Which vid?
Sean1332
Legend
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This.
I think I really tortured my hips trying to dig into that bar. Now, I pulled sets of 8, and they were twice as quick as I pulled convo.
gokix811
Well-known member
That was a helpful vid BTW, thanks for posting it and keep em coming. I was able to hit 200 on sumo again last week and I predict in a few weeks that # will go up. And congrats to bolt, mirin the hair and epic music choice!
Rodja
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Further points out my contention that sumo is the the most technical and body-dependent lift. No two people will look the same while pulling sumo as there are so many factors that play into it.
Sean1332
Legend
I just pushed my feet out some more, dropped my hips only as far as they needed to go and it made that bar jump. Then where I grinded out 535 off 4" blocks for a single before my meet, I pulled 455+120lbs chain for 3 off blocks today.
I significantly reduced my ROM, stayed even more upright, reduced the stress on my hips, and felt that I pulled "back" and not squatting up.
Rodja
Board Sponsor
It's the torso that is often overlooked. You have to keep a very upright position and then adjust stance and setup.
smoker145
Guest
Would you guys think that pulling sumo over conventional is better for pulling heavier weight?
I guess it comes down to flexability and preference but I'm not sure if one is slightly better for heavier pulls
I guess it comes down to flexability and preference but I'm not sure if one is slightly better for heavier pulls
Sean1332
Legend
The worlds biggest pulls are conventional. If one was more proven over the other, then nobody would do the latter.
Different strokes for different folks. I feel stronger sumo, but only when my form is absolutely precise. Which isn't all the time..
smoker145
Guest
I hear ya. I have grown curious Bc I was watching vids of strong men deadlift and they have such a wide stance ( compared to mine at least) that I was questioning it
Sean1332
Legend
Look up Konstantin Konstantinivos (sp?) He's a complete monster, with a narrow stance.
Rodja
Board Sponsor
This depends on your frame and build. Long arms and low center of gravity are ideal for sumo. However, if you do pull sumo, it's still a good idea to pull conventional on occasion. Conventional hits the erectors and is easier on the hips.
PaulBlack
Well-known member
Good chunk of bending work there dudeski
I think it is more build than anything. Look at Duffin's long torso and shorter legs. This is perfect for squatting and sumo big weights. Bob Peoples on the other hand has a very short torso and long legs and arms. With a shorter torso, the lever arm from hips to shoulders is short and keeps you very close to the bar and gravity center. Conventional pulling for a longer torso has the lever arm farther away from the hips vs shoulders, which makes it tough on the low back and crappier levers. That is why these guys pull huge sumo.
I do think some of the biggest pulls are conventional, ie: Bolton, Magnusson, KK, Heisey, Peoples, but pound for pound for pound some of the heaviest pulls per BW I think are also sumo. Looking at some of the fins like Lappi et al.
IMO, you gotta find your groove/style and run with it. Personally, I love the long pull, but I am built for it. If a guy comes in and pulls sumo and would beat my best, I am fine with that. He got more off the ground and it is a legal ruled lift.
Now, where I really find some oddities, is the high hipped pullers like Anello and Orlando Green maybe Gary Heisey. Christ these guys are pulling #800+ in an SLDL style, you talk about some strong ass low backs...!
Sean, you squat 6+, I would think sumo for you, might be a big plus!?
Then there's Ed Coan, nuff said.
I think it is more build than anything. Look at Duffin's long torso and shorter legs. This is perfect for squatting and sumo big weights. Bob Peoples on the other hand has a very short torso and long legs and arms. With a shorter torso, the lever arm from hips to shoulders is short and keeps you very close to the bar and gravity center. Conventional pulling for a longer torso has the lever arm farther away from the hips vs shoulders, which makes it tough on the low back and crappier levers. That is why these guys pull huge sumo.
I do think some of the biggest pulls are conventional, ie: Bolton, Magnusson, KK, Heisey, Peoples, but pound for pound for pound some of the heaviest pulls per BW I think are also sumo. Looking at some of the fins like Lappi et al.
IMO, you gotta find your groove/style and run with it. Personally, I love the long pull, but I am built for it. If a guy comes in and pulls sumo and would beat my best, I am fine with that. He got more off the ground and it is a legal ruled lift.
Now, where I really find some oddities, is the high hipped pullers like Anello and Orlando Green maybe Gary Heisey. Christ these guys are pulling #800+ in an SLDL style, you talk about some strong ass low backs...!
Sean, you squat 6+, I would think sumo for you, might be a big plus!?
Then there's Ed Coan, nuff said.
PaulBlack
Well-known member
Yeah, I just cannot imitate his foot flare and super rounded upper back. Apparently more foot flare is a bit tougher off the floor, but good for stronger lockout.
Another great puller is Koklyaev. Sets up like an oly lifter stretching out the hams, then just pulls #900 like it is a slow burn rep. WTF!
But then again he is just strong in F'ing everything.
Sean1332
Legend
I've played around with the foot flare but never for anything above ~85%
PaulBlack
Well-known member
Good vid. Lots of work.
Another thing I think some guys have to understand is, it takes a while to grow the deadlift. Sometimes a few years, or you can IMO keep improving the lift for a long time. As one gets more and more work in and are able to put more and more work in, "slowly growing the capacity" of the work, the heavy loads you feel now, become medium loads that you can knock out set after set on.
From my experiences and not just for Sean, it will come believe me. Your maxes now will be rep work eventually. I think the deadlift is/can be a long term grower, but you gotta pay some dues too and not try and short cut with fancy assistance and stuff IMO.
Another thing I think some guys have to understand is, it takes a while to grow the deadlift. Sometimes a few years, or you can IMO keep improving the lift for a long time. As one gets more and more work in and are able to put more and more work in, "slowly growing the capacity" of the work, the heavy loads you feel now, become medium loads that you can knock out set after set on.
From my experiences and not just for Sean, it will come believe me. Your maxes now will be rep work eventually. I think the deadlift is/can be a long term grower, but you gotta pay some dues too and not try and short cut with fancy assistance and stuff IMO.
CountryLiftin
Well-known member
No sumo. Short torso is good for conv
PaulBlack
Well-known member
Also, since I am not sure where to put this, (I am sure Sean knows this) but I know lots of newer guys read Sean's log.
It might be better to emulate the training of guys who are more built like you are, than say, if one is quite tall, but try to work off of say a Mike Bridges layout or protocols etc.
It might be better to emulate the training of guys who are more built like you are, than say, if one is quite tall, but try to work off of say a Mike Bridges layout or protocols etc.
herderdude
Well-known member
Have to agree with what Rodja said a few pages back. There is no such thing as a cookie cutter "this is how I sumo pull, this is how you should do it" it's very individual from foot width to foot flare to hip height. It really comes down to knowing the principles of sound sumo pulling and experimenting until you arrive at the ideal stance for you. Doing the pulls from the floor and then from blocks really grooved it for me. Though I really am not good for sumo deficit pulls. Not mobile enough or something.
And they DEFINITELY build each other. When you're not in comp prep, you had better be doing most of your pulling the "wrong" way.
And they DEFINITELY build each other. When you're not in comp prep, you had better be doing most of your pulling the "wrong" way.
iparatroop
Well-known member
Here's some mobility stuff I thought you might like. Looks silly at first but the reasoning behind it is sensible.
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Sean1332
Legend
Cube-Explosive Bench
Warmup
Lax mash lower/upper
DeFranco Simple 6
Hip flexor stretch
Bench Press
185x3x8
Close Grip 2-Board
210x5x2
1" Pause Press
170x3x8
Meadows Rows
90x10
100x10
110x10
120x2x8
Dips
BWx2x20
Neutral Grip Skullcrusher/Seated DB Cleans
85x3x12/20x3x15
Rear Delt Destroyer
Side lying shoulder external rotations/Pullaparts
Videos after I eat.
Warmup
Lax mash lower/upper
DeFranco Simple 6
Hip flexor stretch
Bench Press
185x3x8
Close Grip 2-Board
210x5x2
1" Pause Press
170x3x8
Meadows Rows
90x10
100x10
110x10
120x2x8
Dips
BWx2x20
Neutral Grip Skullcrusher/Seated DB Cleans
85x3x12/20x3x15
Rear Delt Destroyer
Side lying shoulder external rotations/Pullaparts
Videos after I eat.
Sean1332
Legend
As of today, good, actually. But sore, but no joint pain. Little pop in my right SI earlier but no big deal. Gonna do some mobility drills tonight and tomorrow. Pull sumo this coming Monday, then convo again to give them a break
rob112
Well-known member
Good plan. Keep the hips fresh(ish)
herderdude
Well-known member
With no meet upcoming, misewell get plenty of both styles going. Who knows, maybe you'll change your mind again! You'll prolly be pulling snatch grip duck footed next meet.
Sean1332
Legend
Ya I know. I change my mind a lot. This sumo felt good but I'll definetly be taking breaks from it.
herderdude
Well-known member
Good speed with 185. How did those pauses off the chest treat you?
Sean1332
Legend
They were easy. This makes the third week in a row that benching felt right. I played with foot positioning a bit tonight, but every place I set them, felt good. I think the pause press helps me get the bar path down. You can see the first rep or two float towards my face then I fix it.
Shoulders were good, back tight, broke the bar, drove through my feet.
herderdude
Well-known member
I noticed what you said about the bar swimming at first then getting corrected. Maybe it's time for a breakthrough!
herderdude
Well-known member
Don't know about Titan anything. Apparently Strangulators are really stiff but really stretchy at the same time. You'll really have to sit down on them, but they are loved by many.
herderdude
Well-known member
You really need to have somebody wrap you. You can get so much more support that way.
Sean1332
Legend
I can get every last bit out of the Blue Arrows by myself. I don't always have someone to squat with. It will never be a for sure thing. Maybe I'll just stitch up the ends of them and continue using them.
Torobestia
Well-known member
I feel you on the workout