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Sean's Powerlifting Journey

iparatroop said:
More neutral neck maybe? I only mention it because it's something Frank Reynolds mentioned to me.
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This Frank Reynolds?

[video=youtube;_HlFKfSS410]https://www.youtube.com/watch?v=_HlFKfSS410[/video]
 
Don't flame me, but hear me out for a second.

Your neck looks fine to me. Your cervical spine naturally has a curve to it. Going too "neutral" goes against that curve, which could actually be bad. If you are compressing nerves on the anterior portion of your spine (efferent aka motor nerves) where as too much craning would put pressure on the nerves in the back, which are just sensory feedback. Still important. But anyways, going against natural curve could be bad.

Looking down at the ground too much can make you want to leave over the bar too much and pull with your back, not hip hinge. I know this from personal experiences and I'm pretty sure you guys recognize this too. I usually pack my neck and look at the bottom of the wall. Definitely not what most people think "neutral" is, but not sky high. I basically try to maintain natural cervical curve. I know I don't walk around with my chin tucked. Also keeping your head up a little helps you keep the traps tight and the rest of the upper back tight.

There are a lot of guys who keep their head up a little/ definitely not neutral spine and deadlift plenty of weight. What I'm saying is it's a good concern to have and watch out for, but I think yours in fine and from your pics and vids isn't an issue. I say don't try to fix anything that's not truly broken.

Brian keeps his eyes aimed at the low wall/floor wall corner and keeps them there until he levels out as the bar comes up. This is how I train mine and it seems to be a pretty good compromise, heck it might be optimal. Just some food for thought. If anything I would focus on getting some good glute activation and a strong upper back/strong and mechanically advantageous hip hinge going on. So we would need some vid from the side for that.

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I'm not overly concerned with the neck crane, as it's an easy fix. I have been pulling with it neutral and I intend to continue with that. I don't plan on staring at the ground. I just want to avoid the habit of craning hard. It's light weight.

What the heck are you talking about with my glute activation and upper back? Sumo deadlift heavily involves the glutes and I have a tight thoracic spine.
 
I said you don't need to worry about your neck angle as it looks fine. Things to always pay attention to and improve on in the deadlift are glute activation and staying ahead in back strength so as you get stronger you can keep up with the weights you're moving. I already posted earlier that I think you have a very mechanically sound setup/form, not sure if you missed it since you didn't respond. I wasn't criticizing you on those things, because you can't really "see" them, especially glute activation, you have to feel them for yourself. I know personally changing toe angle a little makes a big difference in getting complete activation of the glutes/ PC and helps me pull more with minor adjustments. I think you are to the point with your form where you are going to be focusing more on smaller more technical aspects as opposed to bigger cues. Not that they should be ignored, but you have them down pretty well. If you think your stance and setup is optimal for 100% PC activation and leverage than you must be pretty well set.
 
Right, I get what you're saying and I take no offense to anything posted. They're both very important, I agree. I was just wondering why you brought it up, if it was something you observed based off of two pictures for setup critique lol. I honestly don't know how to train back any more or better. It's one of my strongest points. Training it 3x a week has done wonders for it. If you have any other ideas for my back though, I'm all ears. If my glutes aren't activated, then there's zero sumo deadlift. I also do various hip activations throughout the week, and the reverse hyper and GHR is awesome for them. Toe angle in the sumo deadlift is also paramount, as you're externally rotating to get your hips as close to the bar as possible, and pushing out through them the entire lift. Thanks for the advice tho
 
I know, that's kinda what I'm saying... you have a lot of things dialed in very well. It's a well put together lift for you form wise. I don't see anything wrong, and can't make any more suggestions because you do basically what I do for back. Just keep doing it. I also can't really offer advice on form, mostly because we pull opposite. If it was conventional I would have a lot more to say. Your stuff as far as shoulders over the bar etc looks great like rodja said. leverage/hips look great. I know you did mention a rough lockout the other day, so I suppose thats probably what you want to work on most? Where do you see your weakest point in your lift right now, and how do you think you could adapt your form and or training to fix that? I guess that's what I would be asking myself at this point to improve.
 
I have come to the conclusion that EFS pro bands are not the greatest compared to their Onyx line. The colored back has lasted a while, and still will last a good while longer, but they have formed some small tears, and I'm very careful to not place them on sharp edges or anything. Now, I've had an onyx mini band, for a year, that I do all shoulder type stuff with, every day, and it's last perfectly

EFS Pro Bands=Good
EFS Onyx Line=Great

Tonight:
Lacrosse ball trigger point work around the scaps and pec
Shoulder and hip band series

Diet: Within the last week or two cut out all the crap food. My main carb sources are from rice, pasta, and potatoes. The only sugars are from fruits, Chobani yogurt, and BBQ sauce. Protein-as much as I can get from wherever. I'm far less
bloated feeling now. This isn't a "I want a 6-pack" thing. This is a "I want to feel healthy" thing. I think Rob said it right. Why work out so much and not feel healthy? Proper diet is always come and go for me. I might as well make the best of it while I'm paying attention to it.
 
Ah, the natural ebb and flow of body composition and diet quality. "I need to be HOOGE." "I need to be in shape." It's funny how the whole PLing crew (sans Jim and Rodja) is synced up on this.
 
Oh don't mistake me. Huge is still the goal. I just feel like crap when I eat like crap. Ideally, hyuuge and in shape should be equal!

This beastie ball has made me it's bitch. I have red marks on me in the pattern of the ball spikes.

Very sound nautical quote tho ;)
 
herderdude said:
Ah, the natural ebb and flow of body composition and diet quality. "I need to be HOOGE." "I need to be in shape." It's funny how the whole PLing crew (sans Jim and Rodja) is synced up on this.
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Not I herder. Not I.
 
This little bitch works some shít out. No more knots.
 

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I need to get one of those....I am still just in the stone age and only use whatever I have laying around the gym or house to roll out on. :lol:
 
supermanjow said:
Great vid! I learn so much from you guys on here. You're gonna help keep me young! Lol!
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That was so great! Did it this morning before inclines and then made sure to set my humerus during my set. Big difference! Much better stretch in my chest. Better balance between my pecs and delts throughout the lift.
 
supermanjow said:
That was so great! Did it this morning before inclines and then made sure to set my humerus during my set. Big difference! Much better stretch in my chest. Better balance between my pecs and delts throughout the lift.
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I would also recommend doing a shoulder distraction as well with the band. Donnie Thompsom, in the video, shows how to do it. Just have the band tug on your arm, set your shoulder, then have someone externally rotate your arm.
 
Forgot we had this. Time to start doing grip work and loaded carries.
 

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Sean1332 said:
I would also recommend doing a shoulder distraction as well with the band. Donnie Thompsom, in the video, shows how to do it. Just have the band tug on your arm, set your shoulder, then have someone externally rotate your arm.
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Sounds good my friend!
 
Cube-Week 1-Repetition Bench

Bench Press *1/2 foam roller to simulate 2-board strapped to the bar center*
225x3x12

Rodja Rows/Bottoms Up Kettlebell Press
Lights x4x10/30x4x15

Pullapart Series x70 reps

Seated Chest Supported Row
130+Miniband x3x12
150+Miniband x12

Cable Pallof Press
55x2x10

Standing Axle Curls/Half-Kneeling Anti-Rotation Cable Press
85x4x8/55x2x10

V-Grip Tricep Pushdown/Band Crunches
115+Minibandx5x10/Heavy Blue x4x15

Rear Delt Destroyer
x60, 30, 10

Side Lying External Rotations & 45 degree abduction
5x3x15/15

This will be my only upper body day this week. I won't be able to lift over the weekend. I may throw some little stuff in when I squat on a Friday.

Rodja, you're a badass now, having a row named after yourself.
 
Explain the Rodja rows pls. Does he have a training journal on here that I'm missing out on?
 
NomZ said:
Explain the Rodja rows pls. Does he have a training journal on here that I'm missing out on?
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Yes, Rodja has a very good log, and he explains his row variant.

I think this is how he explained it? It was hard to maintain contact and find the groove, but I felt quite the lat contraction.
 

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Sean1332 said:
Yes, Rodja has a very good log, and he explains his row variant. I think this is how he explained it? It was hard to maintain contact and find the groove, but I felt quite the lat contraction.
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That's pretty much it except double over the bands.
 
lol none of that for me! I'm gonna secure myself a top 15 squat with no AAS.
Joe_P Same shít as my last run. I'll be 2-board benching until my shoulder is better. A healthy overhead variant will take place on bench days as well.

I'll pull sumo on heavy days and alternate conventional on rep and/or speed days. I'll block pull after the main working sets, and may skip out on the deficits every single week, though they will still be implemented. I'll front squat when I have the energy.

Competition squat as is, followed by pause squats, I'll switch between the comp bar, SSB, and buffalo bar. I may do a wide stance box squat to carry over to my sumo. GMs and SLDL when fit in where they can. Unilateral work on both deadlift and squat day. I'll venture into reverse light bands towards the end of the training cycle again. My goal will be to rep 600 at the end of this run, unless I do the meet in March.

Back work 3x a week. Body day will consisted of torturing my back, arms, and shoulder prehab/rehab.
 
The pressure and stability it takes to hold it when the bands are doubled is almost exactly like being in a shirt.
 
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