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Sean's Powerlifting Journey

napalm said:
Jim, watch your a-hole...
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It can be fun to sit over a mirror, and flex and pucker, to achieve the perfect Kegel, lol. Helps you prevent from crapping yourself when you go ATG.
 
Cube-Upper-Week 4

Dips
BWx3x15
BWx2x12

One-Arm Barbell Row
105x4x8

Banded Catback Rows/Tricep Pushdown
AVGx4x15/130x4x12

Dumbell Curls/Dumbell Shrugs
30x3x20/100x3x15

Cuban Press
55x3x8
*Last set supersetted with L-Lateral Raises
15x15

Laying 45deg Abduction
x2x12
*Superset each arm with Low Pulley External Rotations
x2x10

Light day. Still in recovery mode.
 
Looks like you're a pretty experienced dude. Everyone seems to be on the Cube lately; one of these days, I'm gonna have to order Lilly's book and find out what all the fuss is about. Anyway, stopped by because you posted in my log and wanted to see what you were all about. Didn't read your whole log (skimmed several pages), but I'm interested to see how your training progresses too. Gotta jet though, just found an alarmingly long nose-hair that I thought was a beard-hair and I'm gonna go take care of it.
 
Sean1332 said:
Cube-Upper-Week 4

Dips
BWx3x15
BWx2x12

One-Arm Barbell Row
105x4x8

Banded Catback Rows/Tricep Pushdown
AVGx4x15/130x4x12

Dumbell Curls/Dumbell Shrugs
30x3x20/100x3x15

Cuban Press
55x3x8
*Last set supersetted with L-Lateral Raises
15x15

Laying 45deg Abduction
x2x12
*Superset each arm with Low Pulley External Rotations
x2x10

Light day. Still in recovery mode.
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LOL. I was going to say good training, totally my style. And then I saw "Light day. Still in recovery mode," and I was reminded that I hate your guts.

But really, good sesh. I got my OP for my log, and I am feeling the pressure to fill it with some substance, so despite being sick as ****, I am going in for a "light day," but every day is "recovery day" for this old man, lol.
 
Only took 2 hrs but caught up with yours and everyone else's log

Nice light day sean a lot of work there at least it would be for me lol
 
Finally caught back up. Training is looking good.. I was going to say the same thing about your knees, that they were coming in ever so slightly in your squat..

But hey- if dan green says it's ok, then it must be. He squats a lot.
 
aceroni said:
Finally caught back up. Training is looking good.. I was going to say the same thing about your knees, that they were coming in ever so slightly in your squat.. But hey- if dan green says it's ok, then it must be. He squats a lot.
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Think it may have been do to the knee wraps. Pretty sure that's chain squat is the most weight I've squatted without wraps. I watched it on my computer instead of phone and saw my knees fishing around a tad
 
Speaking of Dan Green..........new WR, 2210lbs at 242. :eek:
 
Holy crap. Finally over being sore from last week. Now I'm gonna start it all over again tomorrow!

Lax mash/foam roll
Worked on the anterior hip impingment
Bit of static stretching
Bodyweight lunges down the hallway

Will be pulling conventional tomorrow.
 
My crystal ball says Cube Boss Week 5 will have you very sore! Glad you went through all that work for a fresh start muahahaha
 
Sean1332 said:
Holy crap. Finally over being sore from last week. Now I'm gonna start it all over again tomorrow!

Lax mash/foam roll
Worked on the anterior hip impingment
Bit of static stretching
Bodyweight lunges down the hallway

Will be pulling conventional tomorrow.
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Time to get nasty!
 
herderdude said:
My crystal ball says Cube Boss Week 5 will have you very sore! Glad you went through all that work for a fresh start muahahaha
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The deadlift will be easy. I'm dreading squatting 460x8 on Friday.

My best squat rep PR was 440x9, Thanksgiving of last year. I did 450ish top end weight last Friday, wrapless, for a couple sets of 5, after 6 other sets. I'm contemplating building up to one single AMRAP set with 460, 5/3/1 style (seeing that none of those sets would feel explosive anyways..)
 
Sean1332 said:
I'm contemplating building up to one single AMRAP set with 460, 5/3/1 style (seeing that none of those sets would feel explosive anyways..)
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Hmmm... sneaky. I now see your tactics, devising stuff like this to keep me from catching you! I like that idea, Lord knows 5/3/1 works for you.
 
Stop the insanity here! 440 x 9. Once again reminded why I hate you, lol.

Me on the other hand, my goal is to look like I can lift twice as much as I can. And I am nearly there, lol. Man, I have my goals backwards, don't I?!?!
 
herderdude said:
Hmmm... sneaky. I now see your tactics, devising stuff like this to keep me from catching you! I like that idea, Lord knows 5/3/1 works for you.
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haha 5/3/1 in the sense that it'll just be one top, all out, set. Plus, I really don't want to do multiple sets of reps lol Lazy

And hey, I've been chasing your fcking bench the this whole time lol
 
jinxie said:
Stop the insanity here! 440 x 9. Once again reminded why I hate you, lol. Me on the other hand, my goal is to look like I can lift twice as much as I can. And I am nearly there, lol. Man, I have my goals backwards, don't I?!?!
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lol an illusion!
 
Sean1332 said:
haha 5/3/1 in the sense that it'll just be one top, all out, set. Plus, I really don't want to do multiple sets of reps lol Lazy

And hey, I've been chasing your fcking bench the this whole time lol
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Yeah, but you just HAD to get up on me by five pounds in the total. Lol. Your bench is gonna do big things with the variety you're throwing at it.
 
Sean1332 said:
lol an illusion!
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Illusions, delusions, they are all part of my reality, lol. That and photo shop.

I suppose it would make more sense to lie about my lifts. But yeah, you'd be asking for video, and it's not like I could be claiming I don't have a camera, lol.
 
Inzer Gripper Z wraps came in. Same stretch/material wraps as APT Blue Arrows. I threw on a quick, half assed wrap, and I was completely casted. The rubber on the inside really locks everything in place (and rips leg hair) herderdude NomZ
 
Sean1332 said:
Inzer Gripper Z wraps came in. Same stretch/material wraps as APT Blue Arrows. I threw on a quick, half assed wrap, and I was completely casted. The rubber on the inside really locks everything in place (and rips leg hair) herderdude NomZ
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I actually got my hands on a pair of those yesterday, didn't squat in them, but I did wrap them on a buddy. He hated them, felt like the rubber pulled them down as he squatted. Felt like they had more spring than my RPMs.
 
NomZ said:
I actually got my hands on a pair of those yesterday, didn't squat in them, but I did wrap them on a buddy. He hated them, felt like the rubber pulled them down as he squatted. Felt like they had more spring than my RPMs.
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Hm we'll find out Friday. I contemplated shaving behind my knee to make it less miserable. I do appreciate how quickly I was able to wrap.
 
Cube- Explosive Deads- Week 5

Deadlift
325+Red Mini's(50lbs)x3x2 Conventional
325+Red Mini's(50lbs)x3x2 Sumo

4" Block Pull
325+Orange Lights(100lbs)x2x5 Conventional
325+Orange Lights(100lbs)x1x5 Sumo

Stiff Legged Deficit Deadlift
325x3x6

Dumbell Rows
150x3x12
150x8

Barbell Shrugs/Safety Squat Bar Stepups
225x4x10/135x3x10, 135x3x8

Dumbell Side Bends/Standing Cable Crunches/Low Pulley External Rotations

Awesome day. **** load of energy. Don't ask what my thought process is behind the bands/chains lately. I have no idea. Just having fun.
 
Sean1332 said:
Awesome day. **** load of energy. Don't ask what my thought process is behind the bands/chains lately. I have no idea. Just having fun.
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[video=youtube;rLLQtCdeXzk]http://www.youtube.com/watch?v=rLLQtCdeXzk[/video]
 
Hung upside down on a strong band from the monolift again. Was able to get into it myself this time. The band ran around the top of my butt, and pulled upwards (obviously)

It relieved a massive amount of lower back tension that I've felt all week. Highly recommended. SuperD has a video on it
 
You got a link handy to this vid? I ask because my gf wanted to try that when I mentioned it to her.
 
I just have an inversion table.
 
The Knees Out Debate

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Response to knees out debate:
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Honestly I don't know if I'm just stupid but I keep fighting w/ this knees out thing and can't make it work and it just hurts more and more. I can get knees over toes or slightly outside but thats it's and certainly not Kstarrs optimal squat position. I can do his all-purpose stance. I find that narrower w/ knees over toes feels better, keeps me more upright, etc. But it's like was said, 1 position doesn't work for everyone...

Why the hell are Kstarr's response vids so long... ain't no buddy got time for that... or internet connection to buffer the vids for that matter.

So if he doesn't say squat knees out, he only cues it (he shoes/says in his book knees out...) then why is there a debate?

Sean, you and some of the other guys have the book and know more, I'd like to hear how you all feel. I'm gona go do air squats and finish PT school so I can argue with them in a few years.
 
Torobestia said:
Response to knees out debate:
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Just watched it all straight through. KStarr is the man. If people follow what he has been up to, or even just watch this video, you can see his aspirations are on another level. He is clearly trying to make mankind more proficient with movement patterns.
 
But... is he right? From the little bit I have learned so far I am skeptical. I need his videos to actually buffer for me to watch to know more. He says himself that if the knees don't move linearly it's wrong, but he wants the knees/femur to abduct. Hmmmmm.... not passing judgement yet. There are some very good points about glute/adductor activation in the article Nomz posted too. I think everyone is coming at it from extremes and needs to realise they are both saying a similar thing that's in the middle but it looks like it's become personal.
 
Eh, watched the first vid, I believe he contradicted himself a few times from things I remember.

The debate is that he has made statements saying all lifters need to be knees out, heels close together, and toes forward. He also has some incorrect information in his Supple Leopard book, along with citing no evidence to back his approach.

I was a big fan of his stuff, and have the book, but I think it's a case of foot in mouth disease.
 
CountryLiftin said:
it looks like it's become personal.
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It obviously has. From the sarcastic way the JTS article is written he seems angry Kelly Starret didn't give him more response. Then goes on to use "camp Kelly" as Kelly Starret's word. Kind of disappointing IMO. I read it when I got the email earlier.

Gotta watch all the videos if you get a chance and form your own idea, and then do what works best for you. No one is exactly the same.
 
NomZ said:
Eh, watched the first vid, I believe he contradicted himself a few times from things I remember.

The debate is that he has made statements saying all lifters need to be knees out, heels close together, and toes forward. He also has some incorrect information in his Supple Leopard book, along with citing no evidence to back his approach.

I was a big fan of his stuff, and have the book, but I think it's a case of foot in mouth disease.
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No rip, no kstar... Damn nomz
 
rob112 said:
It obviously has. From the sarcastic way the JTS article is written he seems angry Kelly Starret didn't give him more response. Then goes on to use "camp Kelly" as Kelly Starret's word. Kind of disappointing IMO. I read it when I got the email earlier.

Gotta watch all the videos if you get a chance and form your own idea, and then do what works best for you. No one is exactly the same.
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Lot of camp-setting and side picking in these publications . . .

Sheep live on one side of the fence or the other. I'm a man with a mind of my own, I'll go on whatever side of the fence I want.

Soak in both sides of the argument and prosper. BASL improved my squat by huge amount. I took what worked for me and implemented it. I left what didn't work. What part of that is hard?
 
smoker145 said:
No rip, no kstar... Damn nomz
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Ripp is no, kstar I still listen, just not to everything.
herderdude said:
Lot of camp-setting and side picking in these publications . . .

Sheep live on one side of the fence or the other. I'm a man with a mind of my own, I'll go on whatever side of the fence I want.

Soak in both sides of the argument and prosper. BASL improved my squat by huge amount. I took what worked for me and implemented it. I left what didn't work. What part of that is hard?
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This, use both sides and what works best for you. Obviously following the word of one coach as the word of god isn't going to make you the best, unless that coach is god...
 
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