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Sean's Powerlifting Journey

NomZ said:
At the end of each OHP set yesterday, I lowered into hi-bar, and did a 30 second pause squat with 135-155 just sitting in the hole, no hands, to loosen up. Only 155, but wasn't too hard to balance.
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balance in the hole is not overly tricky....standing back up is when it gets tough! Haha
 
Wrivest said:
balance in the hole is not overly tricky....standing back up is when it gets tough! Haha
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Oh, I stood back up after the pause, look dad no hands.
 
Lol, sorry Sean. Got unsubbed from the thread due to lack of activity (or, too much activity IRL).

KB swings are so good to learn hip hinge.
 
Upper

DB Rows
100x10x10

Standing Neutral Grip Dumbell Press
40x3x15

Dumbell Rolling Tricep Extensions
35x20,12,8,6

Barbell Curls
Bar x3xAMRAP

Cuban Press/L-Lateral Raise
45x3x8/15x1x10

Side Lying 45deg Abduction/Side Lying Ext Rot
5x2x15

I feel like crap so I just got in and out as quick as I could.
 
Ok I checked it out. I'm gonna implement tomorrow. Did you do this post press, or do you think I should do before bench?
 
smoker145 said:
Ok I checked it out. I'm gonna implement tomorrow. Did you do this post press, or do you think I should do before bench?
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The article suggests doing it at the end of a benching day, and do stretch your lats and shoulders in between sets. It also says to replace your "shoulder" day with that stuff if you're impinged.
 
Sean1332 said:
The article suggests doing it at the end of a benching day, and do stretch your lats and shoulders in between sets. It also says to replace your "shoulder" day with that stuff if you're impinged.
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Yea I was just curious if that could be used as a warmup.

I don't think I'm impinged, but I'll definitely use it and the l lateral raise on both days. I'm curious to see how much weight I'll do
 
smoker145 said:
Yea I was just curious if that could be used as a warmup. I don't think I'm impinged, but I'll definitely use it and the l lateral raise on both days. I'm curious to see how much weight I'll do
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Did you read the full article? I'm hit or miss on the idea of rotator cuff exercises as warmups. I don't like the idea of tiring them out. Doing Cuban Press/45deg Abduction/Low Pulley Ext Rotations sounds like a bit much for a warmup. Like the article states, it's meant as RC work following a pressing session. Most of Cressey's stuff just recommends pec mash, scapular & thoracic mobility stuff as warmups for a pressing session.
 
Sean1332 said:
Did you read the full article? I'm hit or miss on the idea of rotator cuff exercises as warmups. I don't like the idea of tiring them out. Doing Cuban Press/45deg Abduction/Low Pulley Ext Rotations sounds like a bit much for a warmup. Like the article states, it's meant as RC work following a pressing session. Most of Cressey's stuff just recommends pec mash, scapular & thoracic mobility stuff as warmups for a pressing session.
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Well to be honest, I scimmed through the first few paragraphs. I think I read it awhile ago when you posted this in your log or somewhere else.
 
Sean1332 said:
Did you read the full article? I'm hit or miss on the idea of rotator cuff exercises as warmups. I don't like the idea of tiring them out. Doing Cuban Press/45deg Abduction/Low Pulley Ext Rotations sounds like a bit much for a warmup. Like the article states, it's meant as RC work following a pressing session. Most of Cressey's stuff just recommends pec mash, scapular & thoracic mobility stuff as warmups for a pressing session.
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That's all I really do before pressing. And some external rotation

Edit: super d's setting the humerus. Every.single.time.
 
Sean1332 said:
Did you read the full article? I'm hit or miss on the idea of rotator cuff exercises as warmups. I don't like the idea of tiring them out. Doing Cuban Press/45deg Abduction/Low Pulley Ext Rotations sounds like a bit much for a warmup. Like the article states, it's meant as RC work following a pressing session. Most of Cressey's stuff just recommends pec mash, scapular & thoracic mobility stuff as warmups for a pressing session.
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I'd agree in that I am not a fan of RC work as a warmup, at least not with the kind of weight Eric recommends. Those are strengthening exercises.

Now, I don't have a problem with activation exercises for the RC. I do them all the time. I always begin an upper body work with facepulls followed by the pullapart series (at least 4 of the 7 should hit the RC muscles).
 
Rodja said:
<a href="http://www.youtube.com/watch?v=N6q58GsOQ20">YouTube Link</a> I've been doing this one with better success than the DB/KB reset.
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What size band are you using? I've been using the orange/light.

And I agree. The kettlebell reset doesn't do crap for me, even with it distracted.
 
That one looks good, Rodja. I tried the KB reset but stopped soon after. I dont press from the floor very well to begin with, and I didnt like that movement, either. This one looks very promising.
 
Sean1332 said:
What size band are you using? I've been using the orange/light. And I agree. The kettlebell reset doesn't do crap for me, even with it distracted.
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I use the average one for the the first part (not shown in that vid, but in the older ones) and the light for the reset.
 
Thanks for that vid. I did that reset today and it felt pretty good. I used a light band (I believe..we have these purple ones that I believe are the same tension as my orange EliteFTS band...).
 
I hate how colors are not standardized. Westside sells them as purple, green, and red bands, Rogue does green, black, and purple, and EFS does orange, silver, and black. Ugh
 
Cube-Week 1-Heavy Deads

Warmup
Lax mash+Foam roll
Lateral Hip distraction
KStarr Hip opener
Walking lunge w/ trunk rotation
Side lunge with overhead extension

Set x Rep

Sumo Deadlift, Beltless
135x10(Conventional)
225x5(Conv) x5(Sumo)
315x5(Sumo)
405+80lbs chain x5x2

4" Sumo Block Pull, Beltless
405+120lbs chain x3x3

Spud Strap Suspended SSB GM's
155x5
245x5
295x5
335x5 RPE 10

SSB Rear Lunge
155x3x8

Pullapart series

Out of time. I've been sick since Friday and finally started feeling better when I got off duty this morning. I surprised myself going beltless. It actually didn't feel any different. Every set was easy. I guess that's a good sign.
 
Good lifting for being sick, everyone's sick right now.

Chris Duffin posted a glute activation warmup vid, I figured you'd seen it, if not, check it out.
 
NomZ said:
Good lifting for being sick, everyone's sick right now. Chris Duffin posted a glute activation warmup vid, I figured you'd seen it, if not, check it out.
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Thanks, man. YouTube sent me an email saying he posted a new video. I haven't watched it yet. I will tonight. Thanks for the reminder.
 
Good work Sean. I don't notice a difference between using a belt and not on deadlift either. I actually prefer going beltless.

Your deadlift increase is motivation for me. Can't wait to start again!
 
Jeeezus. Those are some godawfully heavy GMs. I was thinking I'd top out at like 250 on those.
 
Thanks a lot guys. It was a motivation session for myself.

Herder, I should have written 425x0. I got ballsy and slapped another 45 on the SSB. It didn't budge lol
 
This is easier than editing video for the meantime. Setup critique?
 

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425? That's as ballsy as Van Wilder's dog. What did you think about the Spud Strap suspension?
 
I never got **** out of chains in regards to carryover raw. Just curious if you do. I actually think I spent too much time on them at one point.
 
Sean1332 said:
This is easier than editing video for the meantime. Setup critique?
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Critique? It's not conventional! Hahah. Just kidding. You look solid to me. You have a very technically sound deadlift. Granted I'm no authority on sumo pulling.
 
Joe_P said:
I never got **** out of chains in regards to carryover raw. Just curious if you do. I actually think I spent too much time on them at one point.
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I used chains and bands sparingly in the beginning of my last Cube cycle. I figured I would do the same again. I honestly just wanted to get it out of my system early, just because I think they sound and look cool lol
 
Sean1332 said:
I used chains and bands sparingly in the beginning of my last Cube cycle. I figured I would do the same again. I honestly just wanted to get it out of my system early, just because I think they sound and look cool lol
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That is probably why I started using them as well, lol. I purposely did not buy them for my gym because I start using them too much. It gets tougher and tougher to actually find your workout in your log, lol.
 
Joe_P said:
That is probably why I started using them as well, lol. I purposely did not buy them for my gym because I start using them too much. It gets tougher and tougher to actually find your workout in your log, lol.
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lol we bull**** a lot here I think. My last week was a deload after maxes anyways.

My gym has 200lbs of chain and a deadlift platform for bands. It's far too tempting sometimes
 
135lbs + 200chain + quaded micro minibands ftw
 
I had to watch the vid twice. Mostly because I told myself that nobody is crazy enough to do deads that heavy....from a deficit.....WITH bands!!!! That's awesome bro, great pullin!
 
Wrivest said:
I had to watch the vid twice. Mostly because I told myself that nobody is crazy enough to do deads that heavy....from a deficit.....WITH bands!!!! That's awesome bro, great pullin!
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haha that's an old one from the summer but thanks bud. it was a dumb idea
 
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