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Sean's Powerlifting Journey

smoker145 said:
Great, I have to learn how to breathe properly. You would think you wouldnt have to learn that
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Just think, smoker, 12-15 years ago, you could breathe, squat, and deadlift perfectly. And then you were given a desk.
 
NomZ said:
My training partner told me I could go DL only and try to pull 660-670, lol, don't know how I'd fare DL only.

I'll just do a local meet in Jan, try to total 1500+
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Do you have a log? 1500 is a real nice total.
 
Cube-Heavy Deads

Sumo Pull (set x rep)
435x3x2

2" Block Sumo Pull
435+80lbs chain x2x3
x1x5

Stiff Legged 2" Deficit
415x3x3

Front Squat
225x5
315x5
365x4 PR
225x4 Paused

SSB Rear Lunge/Lat Pulldown/GHR
135x3x8/135x4x15/BWx3x8

Will hit up some core work tomorrow. I'm hungry.

I guess I can call those block pulls a PR. Last time I had 515lb of resistance, it was wearing straps for one set for 3 reps, off a 4" block.
I keep snagging my quads on my pull. Out of baby powder so I used some water and it helped a bit. Didn't feel as good as last week, but still feels better than previous sumo. I may have had my hips a bit lower than last week, who knows.

I was thrown off with my front squat. I had someone work the monolift for me. I nodded after the first rep to adjust how the bar sat and he took it as a rack command from me. So I had to say unrack, then think again lol
 
Setup looked to improve as you went on. Even if my setup isn't perfect on the lighter weight, I'll still pull it rather than repeatedly setup till it feels right, just gotta pull the bar back into position if so.

You feel hyperextended on those lockouts?
 
NomZ said:
Setup looked to improve as you went on. Even if my setup isn't perfect on the lighter weight, I'll still pull it rather than repeatedly setup till it feels right, just gotta pull the bar back into position if so. You feel hyperextended on those lockouts?
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It takes a few sets to get my groove down. I don't feel hyperextended. I thought I was fairly neutral. Do I look it?
 
Sean1332 said:
Cube-Heavy Deads

Sumo Pull (set x rep)
435x2x3

2" Block Sumo Pull
435+80lbs chain x2x3
x1x5

Stiff Legged 2" Deficit
415x3x3

Front Squat
225x5
315x5
365x4 PR
225x4 Paused
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Nice deads but the front squatting is pretty beastly dude.
You got pretty damn good form and depth on the stuff.
Gotta ask you, if you ever tried oly lifting?

Some nice heavy volume there kid
 
Sean1332 said:
It takes a few sets to get my groove down. I don't feel hyperextended. I thought I was fairly neutral. Do I look it?
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Maybe just the belly exaggerating, if you say so, I'd agree. no belly hate, lol
 
Question. On your underhand grip do you purposely pull that arm in a curling fashion?
 
Sean1332 said:
lol no. That's an easy way to tear your biceps. I keep hittin my thigh and bend my arm to get around. That's something I need to stop immediately.
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Don't watch any bicep deaslift tear vids. It's sad and horrifying
 
Sean1332 said:
lol no. That's an easy way to tear your biceps. I keep hittin my thigh and bend my arm to get around. That's something I need to stop immediately.
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Ahhhh. Ok lol. I thought this was some secret technique to get that extra 5lbs up :)
 
Babypowder the back of your arms and your hip pocket for smooth sailing Sean.
 
NomZ said:
Babypowder the back of your arms and your hip pocket for smooth sailing Sean.
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Good call! I've got a nasty chafe going along my upper shin and quad. I grew out of the baby powder habit. It's coming back with a vengeance. Hadn't thought of your trick.
 
PaulBlack said:
Nice deads but the front squatting is pretty beastly dude. You got pretty damn good form and depth on the stuff. Gotta ask you, if you ever tried oly lifting? Some nice heavy volume there kid
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I just did clean and jerks I'm weight lifting class in high school. I think my best clean was 275. That wasn't going overhead though lol I'm good at receiving the bar low, but suck at the jerk portion.

Snatch...ya right. I think Oly lifting is damn cool...I just don't know how to snatch.
 
Don't mind me......I'm just stirring the pot....

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"Hi, you are fat."

It's happened to me.
 
I've seen that, it's hilarious.


"you mean you don't warm up for a truck pull?" "sure I do" "so what do you do, pushups, burpees....?" "I walk to the truck. "
 
You handle those paused front squats well. I imagine my face looks like torture on any pause squat. You looked cool as a cucumber. Noice
 
Cube-Repetition Bench-Week 4

Warmup
Lax mash
Shoulder/T-spine mobility drills
Pullaparts

Competition Bench
230x3x8

Close Grip bench
245x2x3

1" Pause Bench
215x2x8

Seated Chest Supported Row
190x5x8

Decline Axle Skullcrusher/Facepulls
83x4x10/70x4x15

DB Sidebend
90x3x15

Cressy's Rotator Cuff stuff:
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This makes week number 4 of good benching. The increased RC work is doing me well. I've maintained consistent mobility/soft tissue work and it's become noticeable. Pre/Post mob/mfr. The night prior to lifting, I do some intensive mashing and mob drills for that part of the body, then just do some quick drills preworkout and that's been working pretty well for me.
 
Here's a neat little hip stretch...

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It is somewhat uncomfortable.
 
Sean1332 said:
I just did clean and jerks I'm weight lifting class in high school. I think my best clean was 275. That wasn't going overhead though lol I'm good at receiving the bar low, but suck at the jerk portion. Snatch...ya right. I think Oly lifting is damn cool...I just don't know how to snatch.
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Oly lifting is fun but very technical. My snatches are not good, but it's a learning process. Lots of shoulder mobility work and lots of Burgener warm-up drills.
 
iparatroop said:
Oly lifting is fun but very technical. My snatches are not good, but it's a learning process. Lots of shoulder mobility work and lots of Burgener warm-up drills.
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The overhead of the snatch takes some nice thoracic mobility. I can't even do it.

Edit: can't do it right
 
rob112 said:
The overhead of the snatch takes some nice thoracic mobility. I can't even do it.

Edit: can't do it right
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PVC pass-throughs and some kstarr mob drills have helped immensely. Also, overhead squats have helped with learning to get comfortable with the proper receiving position.
 
iparatroop said:
PVC pass-throughs and some kstarr mob drills have helped immensely. Also, overhead squats have helped with learning to get comfortable with the proper receiving position.
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Yea it's that overhead. I started adding prisoner squats and baby squats(daughter on neck) into the repertoire. I wanna move to the ability to overhead.
 
rob112 said:
Yea it's that overhead. I started adding prisoner squats and baby squats(daughter on neck) into the repertoire. I wanna move to the ability to overhead.
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Start with a PVC pipe and pause in the hole and adjust your arms to where you're most comfortable and your shoulders don't feel compromised. It takes a lot of getting used to. Once you find that comfortable spot, use the bar in the same manner. OHS are a very humbling exercise. Once you add weight, everything changes, kinda like getting punched in the face.
 
iparatroop said:
Start with a PVC pipe and pause in the hole and adjust your arms to where you're most comfortable and your shoulders don't feel compromised. It takes a lot of getting used to. Once you find that comfortable spot, use the bar in the same manner. OHS are a very humbling exercise. Once you add weight, everything changes, kinda like getting punched in the face.
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Bleh
 
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