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Sean's Powerlifting Journey

herderdude said:
Conventional block pull should be awesome for your lockout, buddy. I was thinking of suggesting to the girl in my crew to do sumo from the floor and block pulls both sumo and conventional and put deficits on the back burner. She has all kinds of speed off the floor, not enough hips yet, used to have a narrow sumo stance, and her back rounds.
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I agree. Conventional off blocks has always been difficult for me, even when I pulled exclusively conventional. The bands just topped it off.

Duramaxhd said:
I totally agree with this after giving sumo a shot seems to move very quick
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Sumo is easy until it gets hard. If that makes sense lol Up until ~80-85% it's easy, after that you can't **** up. Keep it up though man. Maybe it's what suits you best. Who knows!

Wrivest said:
Reps are high, but looks like Deload week weights for u!!! U alright big man?
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Yeah I'm good. Just following the template percentages for today (for the most part). Normally on deadlift days, I divert from it and add more. This week I'm staying within my ranges to be able to recovery easier seeing as I'll have increased frequency of lower body this week. The assistance work was more for hypertrophy purposes, and again, not kill myself so I can squat Thurs and pull Sun.
 
As far as shoes, I really like my Adidas, but if you have wide feet I've heard they may feel a lil too tight. I have small lady feet so it works for me
 
Funny, my sumo has gotten horrendous(not that is was great) and my conventional is coming along nice. If you don't pull it you lose it...something something.

Strong session Sean.

I just ordered Bell/Burdick lifting shoe incarnation. I is excite :D
 
I think my convo is a little better than my sumo...

I think I might be the only one who doesn't sumo at all actually. I sumo once every 6 months or so. LOL.
 
Just tried sumo the first time a few days ago. Is it normal to feel it 90+% in your glutes and hams?
 
RegisterJr said:
Just tried sumo the first time a few days ago. Is it normal to feel it 90+% in your glutes and hams?
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Definitely more of a lower body pull. Sounds like you were taught well!
 
rob112 said:
I just ordered Bell/Burdick lifting shoe incarnation. I is excite :D
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Someone texted me they were available last night...I may have to grab a pair.
 
rob112 said:
That is correct!
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What color you plan on grabbing? I either want those all blacks or the blue/light blue ones. Not gonna lie I might just wear them around at work too. :lol:
 
bolt10 said:
What color you plan on grabbing? I either want those all blacks or the blue/light blue ones. Not gonna lie I might just wear them around at work too. :lol:
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Oh I ordered last night. Getting the blue ones. They are some nice shoes. Thought about the whites but they'd be gray in no time haha
 
Cube-Bench Variation

Floor Press
225x3x8 w/Titan Ram & varied grips

Seated Dumbell Press
50x4x15

Lateral/Front Raises
15x2x15 for both

Seated Low Pulley Cable Row/Spider Wall Crawl
160x4x8/Doubled Mini x4x4 Up&Down

Supine Bodyweight Rows w/Axle
BWx4x10

*supersetted with
Bodyweight Skullcrushers against the axle
BWx3x8

Facepulls from Lat Pulldown machine
40x4x20

Axle Curls
3xAMRAP

Half Kneeling Anti Rotation Cable Press/
Cambered Bar Ab Rollouts

Done.
 
Good work as always Sean.. I feel like I need to start to develop the sumo pull.. Haven't done em in probably 9 months or so, might actually be decent at em now that my hips are more mobile.
 
capo180 said:
Good work as always Sean.. I feel like I need to start to develop the sumo pull.. Haven't done em in probably 9 months or so, might actually be decent at em now that my hips are more mobile.
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Give it a go man. If anything, it'd just be a fun switch up.
 
herderdude said:
How'd the shoulders feel?
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Still hurts when it's internally rotated hard behind my back, but I gotta search for it. Didnt hurt from floor pressing. Just gotta gotta focus on that scap. My pecs and delts are definetly weak now. It felt a lot better actually once I started the dumbell press. I'm guessing the increased blood flow did well.
 
Cube-Heavy Squat Day 1

Squats
135x10
225x5
315x3
405x1
475x2x5 *Working sets, belt/light wrap all sets
(First 3 sets Oly shoes/comp stance, last 2 sets flat sole/wide as fuk stance)

Snatch Grip Romanian Deadlift
225x3x15

Dumbell Bulgarian Split Squat/Pendlay Rows
65'sx3x8 each leg/275x3x3

Quick day. Easy & quick squats. My only rest time was to rewrap. I didn't do the additional over/underload squats and kept assistance light, I'm still pulling on Sunday.

I ordered Nike Romaleos 2. Chose those over the Addidas due to the mid-foot strap.

My almost-sumo squats were surprisingly easy. My hip strength and mobility is much better and I surprised myself hitting depth easily. I was just uncomfortable with the lower bar position. But now I intend to inch my stance out a bit more in the Oly shoes possibly.
 
I'm not "dieting". I'm just not eating shít food, and I've added a scoop of protein for breakfast. Without even bothering counting calories, I can see veins again, and better muscle definition. So, hopefully this leads to better body composition-thus, a bigger 220.
 
Questionable depth with the wide stance. Boo
 

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jimbuick said:
I don't think so, that seems to be inevitable with a lower bar placement and wider squat to keep the weight in line with the heels.
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Sounds good to me. I'll be box squatting after my sumo pulls on Sunday. Any big sumo puller I see, box squats, so I'm gonna see what that does for me.

Edit: I notice when I box squatted with a wideass stance before, I didn't feel the need for wraps, and that's how those last two sets felt tonight.
 
I'd add that the flat shoes will take away some of your depth too, bud. No worries, you bury your shït.

EDIT: On my phone. Didn't see the pic at first. You got depth by at least an inch by RPS standards.
 
I fourth or fifth or whatever the depth.

I'm so fawking jealous of your squat.
 
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Article says: The good morning is one of the most maximally effective lifts you can do for total muscular development, and now you have no excuse not to do it.
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I think Rodja told me ever since I joined AM to do Good Mornings.
 
It would seem to me seated good mornings would be good for a nice stretch in the hips my try that one

I always worried I wasn't lean forward enough on these getting my back parallel to the floor now I see that it's not necessary ty sean
 
Duramaxhd said:
It would seem to me seated good mornings would be good for a nice stretch in the hips my try that one I always worried I wasn't lean forward enough on these getting my back parallel to the floor now I see that it's not necessary ty sean
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That's the one variation of them that I don't recommend. Awkward positioning and not in the good way. There are easier and safer ways to hit the erectors.
 
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