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Sean's Powerlifting Journey

I should give weekly updates

1) log pressing is cool
2) my shoulder doesn't suck
3) 8===D smoker
4) Rob is a domesticated house cat
 
Easy guys...I put my pants in one leg at a time just like the rest of you. Except once my pants are on I make gold records.
 
Shoulder Prehab Circuit

4 circuits

Battle Ropes- 30 seconds
Bottoms-Up Unilateral Kettlebell Press-30x10
Kettlebell Passarounds-30x10 each direction
Pullaparts-20
Miniband Spider Wall Crawl- Up&Down x3

3x Bodyweight lunges and reverse hyper

Read a Westside article on using kettlebells for shoulder prehab. Felt good. This was my exuse
to get out of the house and fück around.
 
It was good & easy. It got my shoulders moving around. I can tell an obvious difference in stability between shoulders with the bottoms-up press (thanks for the reminder from your log, Dude).

The pass arounds sucked. Lacked a bit of internal rotation behind my back and didn't grab one of the passes and threw the kettlebell.

Also mentioned in the article that I tried was a bent over shoulder traction with the kettlebells but 30lbers were useless and the xfitters had the heavier ones out in their barn.
 
All you need now is a moderately heavy pipe to do the ol' mace swings! That's how I was doing it the other day, it wasn't an actual mace as much as it was just a 3-foot stick with a little weight to it. Is the KB Passaround where you just hand it to yourself around your waist?
 
Sean1332 said:
I hope so because that's what I did lol
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Hell, I had no idea. I've only ever done swings and bottom up presses with KBs. I thought for a second you were passing it around your head like a mace swing, then I thought a little more clearly and it didn't sound like a good idea.
 
herderdude said:
Hell, I had no idea. I've only ever done swings and bottom up presses with KBs. I thought for a second you were passing it around your head like a mace swing, then I thought a little more clearly and it didn't sound like a good idea.
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lol no no. Just a controlled pass behind and in front of my waist. I wasn't swinging them in circles like every 16 year old does with a 10lb plate to warmup for bench press.
 
Sean1332 said:
lol no no. Just a controlled pass behind and in front of my waist. I wasn't swinging them in circles like every 16 year old does with a 10lb plate to warmup for bench press.
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Lol. If you wanted average shoulder health and an average bench, you'd do what everyone else does.
 
Sean1332 said:
I have poor shoulder health and 16yo's out bench me. FML lol
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seeing how huge your squats and deads are makes me feel better since I also bench like a small lady!!
Speaking of heavy squats.... Do you prefer a wider stance when you go heavy, or just outside shoulder width?
 
Wrivest said:
seeing how huge your squats and deads are makes me feel better since I also bench like a small lady!! Speaking of heavy squats.... Do you prefer a wider stance when you go heavy, or just outside shoulder width?
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My competition stance remains the same from light to heavy. I'll only vary my squat stance for assistance work.

I've inched it out due to some acquired hip mobility since my last meet:
 

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haha I wish I could go that wide.

I'm gonna rig a band around the monolift lever so I can use it by myself tomorrow. Rig it up so the lever is unlatched and the arms swings out of the way just enough to squat. When you re-rack it, the weight will push through the band tension and it'll latch and the handle will drop.

I can never figure it out myself though..
 
Skwwattss...on sskkkwwwaaatttsss...on skkkwwaaattssss

Seems to be going well in here. I like that shoulder prehab sequence. :thumbsup:
 
Sean1332 said:
haha I wish I could go that wide.

I'm gonna rig a band around the monolift lever so I can use it by myself tomorrow. Rig it up so the lever is unlatched and the arms swings out of the way just enough to squat. When you re-rack it, the weight will push through the band tension and it'll latch and the handle will drop.

I can never figure it out myself though..
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lol smart until it fails...better set up some straps.
 
NomZ said:
lol smart until it fails...better set up some straps.
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lol ya I know :(

I know one guy that does it like that every single time. I FB'd him and asked for a setup explanation.

We also have Spud straps which I've ditched a SSB on.

If I can't figure it out, I'll continue to walk it out.
 
Sean1332 said:
lol ya I know :(

I know one guy that does it like that every single time. I FB'd him and asked for a setup explanation.

We also have Spud straps which I've ditched a SSB on.

If I can't figure it out, I'll continue to walk it out.
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Spud straps are safe enough, I'd do it.
 
Specialty bars.. Lucky man. My gym has 5 oly bars and only 2 aren't bent too sh!t haha.

Safe to say ill be finding a new gym in June after my year is up.
 
So my knee issue ended up being an incredibly tight VM..
I went to my Chiro and he did a lot of art on my VM, told me I had a few knots in there
 
I know it was several pages back when I saw it and not sure exactly what you wanted with it but here are some log press articles (I'd have posted sooner but I was being murdered by the flu blahhh):

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Squated 576x3

I think that's the most I've repped over 500 without a reverse band attatched.

My phone ran out of memory just as I got underneath the bar. I'm quite upset about this. Had an experienced spotter who said depth was good at least.

Goal was 585x2 but 536 felt heavy. Hit 2 with 576 and called out for a third before they racked the monolift.
 
Sean1332 said:
Squated 576x3

I think that's the most I've repped over 500 without a reverse band attatched.

My phone ran out of memory just as I got underneath the bar. I'm quite upset about this. Had an experienced spotter who said depth was good at least.

Goal was 585x2 but 536 felt heavy. Hit 2 with 576 and called out for a third before they racked the monolift.
Click to expand...

Of course 536 felt heavy. It was fücking 536#!
 
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