Sean's Powerlifting Journey

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Sean1332 said:
Hey what's up, Bolt



Fück yes
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My library of training articles and links is quite extensive for easy access.

I am deloading this week so life is horrible though and I am incredibly bored. :p
 
EDIT: Bolt's on the ball like a mofo.
 
Sean1332 said:
I want your sumo-ness. Fückin 1.75 lbs, ugh lol I'm gonna buy that weight cut book next time I do it.
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lol what was your start again?

I just read the glute article, time to get a bubble butt for more sumo powaaaaaaa
 
NomZ said:
lol what was your start again? I just read the glute article, time to get a bubble butt for more sumo powaaaaaaa
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Give the single legged barbell glute bridge a shot.

I was 208/209 on that Monday, went to bed Thursday night at 214 I think. Woke up fri 206ish, 200 @ weighin. Oh well. I weigh 215 now. Gonna attempt to recomp some.
 
Sean1332 said:
Give the single legged barbell glute bridge a shot.

I was 208/209 on that Monday, went to bed Thursday night at 214 I think. Woke up fri 206ish, 200 @ weighin. Oh well. I weigh 215 now. Gonna attempt to recomp some.
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Sorry, I'm phase 1, gotta start from scratch brah or else...

Recomp to a solid 210, easy 24hr cut with no book buy.
 
Meanwhile I'm on the gain train getting fat. You guys are tuff.
 
Love the info in here tonight. Never saw the article Bolt posted before.

Am I the only one who reads this stuff and immediately stands up and starts messing with form out of curiosity? Lol

Edit: okay I am :shrugs:
 
rob112 said:
Love the info in here tonight. Never saw the article Bolt posted before. Am I the only one who reads this stuff and immediately stands up and starts messing with form out of curiosity? Lol Edit: okay I am :shrugs:
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Stop shrugging
 
Cube-Weak Point-Prehab/Rehab

Seated Cable Row, Band Resisted (Miniband) breezy11 thanks for the idea
100x3x8 Triangle Grip
100x3x8 Wide D Grip

(Supersetted w/ 2x lateral hip distraction, 2x shoulder dislocates, 2x scapular wall slides)

Strict Axle Bar Supine Row/Miniband 3D's
BWx4x8/Miniband x4x15

Dead-stop Dumbell Row
150x20

Dumbell Preacher Curls/Ab Rollouts/Banded Tricep Pushdown
25x3x20/x3x10/Light x3x20

Rear Delt Destroyer
x60 x30 x10

Cuban Press/L-Lateral Raise
45x3x8/10x1x8

45deg Abduction/Low Pulley Ext Rotation
x2x12 w/ two second hold

I was a good boy and refrained from pressing.
 
Yay no pressing! Give it 6 to 8 weeks of adding in your front, lateral, and rear delt work and then you can thank me profusely. ;) That's an absolutely INSANE number on those deadstop DB rows. How hard was that?
 
herderdude said:
Yay no pressing! Give it 6 to 8 weeks of adding in your front, lateral, and rear delt work and then you can thank me profusely. ;) That's an absolutely INSANE number on those deadstop DB rows. How hard was that?
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Hang on. You're saying not to press and do that work instead? or saying in addition to?

And actually the rows weren't terrible. Multiple sets of it would have sucked. Using the axle in the power rack pins was ****ing awesome, give it a try (or with fat gripz)

and this
 

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I met your midget twin today... does the cube, shaved head (but he has a beard) etc. But he uses robs longhorn belt... haha. Guy was like 5' 5" 198.

I say take some time off presses... not too much. Heal then come back and kill.
 
CountryLiftin said:
I met your midget twin today... does the cube, shaved head (but he has a beard) etc. But he uses robs longhorn belt... haha. Guy was like 5' 5" 198. I say take some time off presses... not too much. Heal then come back and kill.
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haha nice

And there's hardly any irritation left on my left shoulder, and bench pressing hasn't irritated it. I feel it getting better. Just been playin it safe with my plan. I had intended, and so far stuck with, only pressing Tuesdays and using today for RC work.
 
Sean, I missed some posts over last 12 days. What's up with your shoulders? Impingement, right? That responds very well to cortisone without any meaningful risk as there are no tendons in the joint. I would advocate a shot, and laying off all overhead work and pressing for a week, and then reintroduce, but lighter, higher rep, initially. Or you can just go ballz out and shave the joint down after the shot (or even without), to open it up, as long as you are certain it's just shoulder separation, the A/C joint. I addressed this briefly in the college wrestler's log, as well as in Toro's other log.
 
Sean1332 said:
Hang on. You're saying not to press and do that work instead? or saying in addition to?

And actually the rows weren't terrible. Multiple sets of it would have sucked. Using the axle in the power rack pins was ****ing awesome, give it a try (or with fat gripz)

and this
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No no, in addition to. For me, anyway, going in and pressing overhead doesn't push up my overhead press. The raises in addition to it DO push up my press though. And when my press goes up, so does my bench.

I'll definitely have to incorporate moar fat grippin.
 
jinxie said:
Sean, I missed some posts over last 12 days. What's up with your shoulders? Impingement, right? That responds very well to cortisone without any meaningful risk as there are no tendons in the joint. I would advocate a shot, and laying off all overhead work and pressing for a week, and then reintroduce, but lighter, higher rep, initially. Or you can just go ballz out and shave the joint down after the shot, as long as you are certain it's just shoulder separation, the A/C joint. I addressed this briefly in the college wrestler's log, as well as in Toro's other log.
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Not for certain if it's impinged but it does feel irritated. Not in any pain in the movements though. I do feel it getting better (at least not any worse). Not sure if you caught my post in response to Country.

As for the cortisone, as much as I would love to, dealing with military medical is terrible. One of two things will happen: I'll be given 800mg ibuprofen and sent home, or they'll blow things out of proportion and I'll be put on light duty, which I don't want.

I've increased rotator cuff work, thoracic mobility drills, MFR, and scapula crap.
 
herderdude said:
No no, in addition to. For me, anyway, going in and pressing overhead doesn't push up my overhead press. The raises in addition to it DO push up my press though. And when my press goes up, so does my bench. I'll definitely have to incorporate moar fat grippin.
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Word
 
Sean1332 said:
haha nice

And there's hardly any irritation left on my left shoulder, and bench pressing hasn't irritated it. I feel it getting better. Just been playin it safe with my plan. I had intended, and so far stuck with, only pressing Tuesdays and using today for RC work.
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Still, if it's almost healed a solid true deload might get it to 100% and let you unleash hell you didn't know you had within you. Glad to hear it is getting better though. I'm sore as hell right now... felt amazing earlier today. lol.
 
I mean, if it bugs you, obviously don't press. But if/when you can, do it up.
 
I agree with the 3 of you and I really do appreciate the insight. Jinxie drops knowledge like Ron Jeremy drops loads!

I assure y'all, if it's irritating my press, I'll stop over the holidays for it. As of now, it's not painful and I feel like I'm effectively playing it safe. Or I could just be 100% wrong lol
 
Sean1332 said:
Not for certain if it's impinged but it does feel irritated. Not in any pain in the movements though. I do feel it getting better (at least not any worse). Not sure if you caught my post in response to Country.As for the cortisone, as much as I would love to, dealing with military medical is terrible. One of two things will happen: I'll be given 800mg ibuprofen and sent home, or they'll blow things out of proportion and I'll be put on light duty, which I don't want.I've increased rotator cuff work, thoracic mobility drills, MFR, and scapula crap.
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Gotcha re the complications of service. You have great integrity, ma man.I revised my post after you began your reply, to say you also can go ballz out without the shot. Just let pain be your guide. If pain is very localized, and is triggered by pressing on the A/C joint, it's likely separation/arthritis, and you can pound on it with impunity, pain aside. You just need to open that space up, to relieve the impingement.Sounds like you are doing the right stuff to me. Work that mid back and posterior delts and lower/mid traps.
 
Sean1332 said:
I agree with the 3 of you and I really do appreciate the insight. Jinxie drops knowledge like Ron Jeremy drops loads!

I assure y'all, if it's irritating my press, I'll stop over the holidays for it. As of now, it's not painful and I feel like I'm effectively playing it safe. Or I could just be 100% wrong lol
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I would prefer being compared to Peter North throwing ropes on Tori Wells, lol. Though I am hairy too, lol.
 
jinxie said:
Gotcha re the complications of service. You have great integrity, ma man.I revised my post after you began your reply, to say you also can go ballz out without the shot. Just let pain be your guide. If pain is very localized, and is triggered by pressing on the A/C joint, it's likely separation/arthritis, and you can pound on it with impunity, pain aside. You just need to open that space up, to relieve the impingement.Sounds like you are doing the right stuff to me. Work that mid back and posterior delts and lower/mid traps.
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What I'll post it later, but if you want to youtube SuperD shoulder stuff, he has one for creating space using a resistance band. Basically it's wrapped around my wrist, I put tension on it, pack my shoulder, and internally and externally rotate a bit.
 
Sean1332 said:
Thanks a lot brother. If I'm place on light duty for my RC: 1) my job will suck ass, no more driving boats for a bit 2) I'll hafta go out of my way for prehab 3) I doubt leave will be granted for any more powerlifting comps lol Now, if it's bad, then I'll drop the ego and do what I gotta do, but I don't feel like I'm at that point.

What does it run out of pocket?

I'll post it later, but if you want to youtube SuperD shoulder stuff, he has one for creating space using a resistance band. Basically it's wrapped around my wrist, I put tension on it, pack my shoulder, and internally and externally rotate a bit.
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Sounds good. I will PM you.
 
Sean1332 said:
Cube-Weak Point-Prehab/Rehab Seated Cable Row, Band Resisted (Miniband) breezy11 thanks for the idea 100x3x8 Triangle Grip 100x3x8 Wide D Grip (Supersetted w/ 2x lateral hip distraction, 2x shoulder dislocates, 2x scapular wall slides) Strict Axle Bar Supine Row/Miniband 3D's BWx4x8/Miniband x4x15 Dead-stop Dumbell Row 150x20 Dumbell Preacher Curls/Ab Rollouts/Banded Tricep Pushdown 25x3x20/x3x10/Light x3x20 Rear Delt Destroyer x60 x30 x10 Cuban Press/L-Lateral Raise 45x3x8/10x1x8 45deg Abduction/Low Pulley Ext Rotation x2x12 w/ two second hold I was a good boy and refrained from pressing.
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Nice work Sean. Them rows are impressive.
 
Sean1332 said:
Thanks Ace. Hope training is going well for you.

We also learned how to curse. Shît Fück Pûssy
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Hey man, mountain dog training has been treating me really well... Been really busy so I haven't had time to update, let alone keep up with your guys Logs..

I'm only up a pound or two but I look noticeably bigger, more round and full everywhere. Girlfriend even commented on my chest being wider, cha-ching
 
Holy Rows of Peace!!! :eek:
 
I somehow missed this earlier in the week, but since everyone liked that deadlift one Contreras did here is a squat one: Invalid Link Removed


Wait was that in here that I even posted the last one.....lol

I just like the pictures of those heavy skwaattss.
 
bolt10 said:
I somehow missed this earlier in the week, but since everyone liked that deadlift one Contreras did here is a squat one: Invalid Link Removed Wait was that in here that I even posted the last one.....lol I just like the pictures of those heavy skwaattss.
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haha yes it was here..and good post! lookin at it now

edit: not sure why layne norton is on there
 
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