Sean's Powerlifting Journey

Where's my promised pendlay vid.


Been taking a peanut to the thoracic spine each pressing/snatch day, doing shoulder flexion from lower to upper trapezius. Seems to help, but my right scap is all sorts of groce.
 
NomZ said:
Where's my promised pendlay vid. Been taking a peanut to the thoracic spine each pressing/snatch day, doing shoulder flexion from lower to upper trapezius. Seems to help, but my right scap is all sorts of groce.
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God damnit. Forgot. Standby. I'll get a fast one haha
 
Looks pretty standard, thanks, just want to see how you do em since everyone does it slightly different.
 
Sean1332 said:
Similar to yours?

And I'm fine with hook grip with 225, but any heavier and there's no point
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Ya, I set the hips lower and back more parallel to floor though.
 
Sean1332 said:
Hm I'll see what I look like with working sets next time

Good tip with the peanut btw. Just tried it
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Pretty sure I started it bc someone posted a shoulder health link, and T-spine peanut mobilization was one of the vids. I'm lacking some shoulder flexion overhead, so it's good for me.
 
Damn! Far stricter than anything I've ever accomplished with Pendlays at that weight.

When your shoulders feel up to it, I highly recommend some light strict delt raises to all sides. I haven't gone any heavier than 20-25# per hand (or a 45# plate for front raises) and I've been keeping the ROM short so I keep it on my delts, off my traps, and don't get anything knotting up on my scapulae.

If you were to see it from another gymgoer, you'd dismiss it as piddly bodybuilder broscience, but my bench, delt mass, and shoulder pressing has all gone up. Light, nontaxing stuff for 10min twice a week, worth a shot.
 
Sean1332 said:
Thanks brother. We'll see how they recover after today. I attempted 135 Incline Barbell and my shoulders gave me a big "Fuk You" so I went with some light weight overhead dumbells.
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Welcome to my world, buddy. Sorry to hear this though. Can you maybe lay off the incline, and try hitting the front delts and pec minor less with other movements. You may want to try some reverse-grip benching. As you know, I am a big fan, and I find that really nails the pec minor if you fully contract. And it forces such deliberate scap retraction that it can be way less hard on the shoulders. Watch out for dips and CGBP if you have some impingement, bud. Arnold Presses are I also good, for similar reasons in terms of the movement forcing really good scaption.

Heal up. I need you strong, really strong, so I can lean on you and live vicariously through your heavy lifts and all those bands.
 
jinxie said:
Welcome to my world, buddy. Sorry to hear this though. Can you maybe lay off the incline, and try hitting the front delts and pec minor less with other movements. You may want to try some reverse-grip benching. As you know, I am a big fan, and I find that really nails the pec minor if you fully contract. And it forces such deliberate scap retraction that it can be way less hard on the shoulders. Watch out for dips and CGBP if you have some impingement, bud. Arnold Presses are I also good, for similar reasons in terms of the movement forcing really good scaption. Heal up. I need you strong, really strong, so I can lean on you and live vicariously through your heavy lifts and all those bands.
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lol flat barbell doesn't hurt, flat dumbell hurts, incline dumbell doesn't hurt, incline barbell hurts.
 
Sean1332 said:
lol flat barbell doesn't hurt, flat dumbell hurts, incline dumbell doesn't hurt, incline barbell hurts.
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That's a little bit of a conundrum wrapped in a quagmire. So, maybe you are going deeper with the flat DBs and incline barbell (because of bar path)?
 
Would like to try bands or chains someday if I had access to some, for now got plenty of room for growth without them
 
Here's a reverse band setup for you Sean. Choke one end of a short band around your nuts and loop the other end around the bar. Put the sides around your knees and pull. It'll teach you to set up and pull really ****ing fast.
 
herderdude said:
Here's a reverse band setup for you Sean. Choke one end of a short band around your nuts and loop the other end around the bar. Put the sides around your knees and pull. It'll teach you to set up and pull really ****ing fast.
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hahaha very true!!!

Only done a reverse band deadlift once. May give it a to instead of block pulls once
 
herderdude said:
Here's a reverse band setup for you Sean. Choke one end of a short band around your nuts and loop the other end around the bar. Put the sides around your knees and pull. It'll teach you to set up and pull really ****ing fast.
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i instantly squealed like a lady when I read this!
 
Reverse band is fun.
 
I like that. Takes away from the Smith machine effect.
 
Hmm... Wonder if he was having troubles with bar drift.
 
If you are pulling in a suite deadlifting with chains is very effective imo. If you pull raw i never felt any kind of accomadating resistance did anything to help the deadlift. Block pulls may be ok, especially if you pull less from the block. Deficit deads always helped me tremendously. For my high rep days i would do stiffs. I never liked reverse band deadlifting, but i only tried it a few times.
 
Reverse band anything is fun. Helps get the big ass weight moving, but at the top gets you acclimated to holding the same big ass weight.
 
Joe_P said:
If you are pulling in a suite deadlifting with chains is very effective imo. If you pull raw i never felt any kind of accomadating resistance did anything to help the deadlift. Block pulls may be ok, especially if you pull less from the block. Deficit deads always helped me tremendously. For my high rep days i would do stiffs. I never liked reverse band deadlifting, but i only tried it a few times.
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Yeah I got the need to use bands and chains out of my system the last couple weeks. May reverse band once. Any deadlift days consist of pulling from the floor, followed by blocks, followed by deficit. Definetly agree with you on using SLDL's. I've recently implemented them with a deficit.

Glad to have you and your experience here
 
Saw that the other day, that is awesome. There is also an iranian i believe how does not have the use of his legs who benches 700 raw.
 
Joe_P said:
Saw that the other day, that is awesome. There is also an iranian i believe how does not have the use of his legs who benches 700 raw.
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Siamand Rahman
 
Squat day. I found this beauty of a plate.

I shall comply
 

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Cube-Repetition Squat-Week 5

Buffalo Bar Squat, belt w/ wraps
455x8
455x4

Reverse Miniband, belt w/ wraps
505x2x2

Foam Box Squat, flat sole, wide stance, sleeves
435x2x6

Safety Squat Bar Stepups
152x8
206x6
242x4

Wide Stance Safety Squat Bar Good Mornings
242x3x6

GHR
BW x a couple lol

Was hard hittin depth with those reps in the new wraps. Need to get used to them. Good/fun session though.
 
Joe_P said:
If you are pulling in a suite deadlifting with chains is very effective imo. If you pull raw i never felt any kind of accomadating resistance did anything to help the deadlift. Block pulls may be ok, especially if you pull less from the block. Deficit deads always helped me tremendously. For my high rep days i would do stiffs. I never liked reverse band deadlifting, but i only tried it a few times.
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Good post Joe...!

I have never used a suit, but I do believe the chains help my speed/strength to lockout. But I used to struggle with my lockout some, so maybe it is quite individualized.
Certainly agree with the deficits and I am pretty stuck with 2" or less. If I go higher, my form changes too much and I cannot use weight that would seem to really transfer to any bigger pull.
Also like higher rep stiffs or say RDL's and from a deficit too to get s bit of longer pull and not hit floor.
Also tried reverse band stuff for a short time, but it kinda gave me a false sense of strength I think, since it was deloading too much at floor maybe, so I could adjust easier with the chains and deficits.
I think to get the most out of accommodating resistance, it should be pretty subtle and pretty well tuned (which I know mine is not, but seems to be working for my lockouts)
If I was pulling heavy from the floor or the deficits, as much as I do by adding the chains to top, I know my CNS would be yelling all kinds of vulgar obscenities at me. The heavier but shorter work, seems to help that IMO.
 
Paul I agree on the 2", that is as much a I use as well or the dynamic of the lift changes. That is the reason I don't like rack pulls, if you watch the form on a rack pull it is really a different exercise altogether from deadlift.
 
Duramaxhd said:
Sean is that your normal squat stance?
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The first set is my newly acquired one I've been working on. The box squat is much wider, with a flat soled shoe, just to vary it up. It'll strengthen my hips and sumo. I had been an inch or two more narrow. If you look at last weeks, you can see how much better I'm opened up.
 
Sean1332 said:
SSB Stepup time! 242x4 bleh
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Excuse me, dafuq you just say to me?

EDIT: Squats look beautiful. Even easier than normal. Easy technique-wise, I mean to say. We could all take notes about how few moving parts there are in your squat. Max efficiency. Your right knee was looking a little wonky there on that 455x8, everything feel ok?
 
Sean1332 said:
I probably won't attempt anymore weight/reps without a spotter. Not the smartest of exercises to do solo
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See my edit. That's an outrageous thing to try, man. Brass Ballz of the Week Award goes to you, my friend.
 
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