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Sean's Powerlifting Journey

I know that there are a thousand variations, but to me, there are only a few variables I change: suspended/free, stance, and high bar/low bar/SSB. I don't want or need to overcomplicate it.
 
I was looking at as more of a stretch then a strength builder u could take a bit of a wider leg stance and moderate weight and use it to push your torso down to the pad it was just a thought thou meaning seated gm's
 
Duramaxhd said:
I was looking at as more of a stretch then a strength builder u could take a bit of a wider leg stance and moderate weight and use it to push your torso down to the pad it was just a thought thou meaning seated gm's
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Here's the thing: there won't be a stretch of anything unless you round your lumbar.
 
Duramaxhd said:
I respect your knowledge so I'll leave it at that useless movement then
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Unilateral movement with hip rotation (e.g. walking lunges) fit the bill of stretching out the hips while also being a hell of an assistance lift for the entire thighs and hips.
 
All mine tonight
 

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Cube-Heavy Deadlift Day 2-Week 4

Sets x Reps

Sumo Deadlift
*Belt
135x10 Conventional
225x5
315x2 Conventional x2 switch to Sumo
405x1
456x5x2

EFS Yoke Bar Foam Box Squat
*Wide stance, wrestling shoe, belt, no wrap/sleeve
152x5
242x5
332x5
425x1
473x2x2
473x5

GHR/Walking Lunges
BW x a ton/50's x a ton

Was out of town this weekend and did zero mobilitiness and ate garbage, then spent 3 hours in the car leading up directly to my session. Deadlifts came up easy but I had a poor setup from not bein able to get my hips into the position I wanted. It shall be fixed. Granted it's a box squat, but it was with the SSB and no knee support in a stance I'm not comfortable squatting in. I figured I would replace block pulls with a box squat for this one phase and see what happens.
 
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Deadlift Set #2 was the best. Looked and felt the easiest. It was a different setup with the feet so I'll mimic that next time.

I'm plopping again on the second rep of those box squats. Oops.
 
You're a crazy SOB. I'll lift on Christmas, on Halloween, on my Bday, but never SB Sunday.

You had a great session and you didn't miss a damn thing. So, you 1 me 0.
 
Thanks Rob. I just need them all to look like my second set!

No appetite after lifting this late. Protein powder now. Pancakes in the morning.
 
Nice work. Jealous of your excellent positioning, even if you were unsatisfied. I didn't think you plopped all that much, but I can sympathize with your perfectionism, and I'll take your word for it.
 
herderdude said:
Nice work. Jealous of your excellent positioning, even if you were unsatisfied. I didn't think you plopped all that much, but I can sympathize with your perfectionism, and I'll take your word for it.
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Thanks, Dude. I just felt 'off' on certain reps. At this percentage and higher, I feel that perfection is an absolute 'must' with sumo, as it'll shut me down real fast. Anything else I can muscle through I guess.
 
Sean1332 said:
Thanks, Dude. I just felt 'off' on certain reps. At this percentage and higher, I feel that perfection is an absolute 'must' with sumo, as it'll shut me down real fast. Anything else I can muscle through I guess.
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Agree 100% on the sumo. As long as the lack of mobilization doesn't have long-term ramifications, I think you'll be fine. But it seems like your upper body is the one that's less tolerant to lapses in mobilization. For me, it's totally the opposite.
 
herderdude said:
Agree 100% on the sumo. As long as the lack of mobilization doesn't have long-term ramifications, I think you'll be fine. But it seems like your upper body is the one that's less tolerant to lapses in mobilization. For me, it's totally the opposite.
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Yeah it was just two days of not doing anything. Resulted in tight hip flexors, glutes, and hamstrings. I'm used to doing something daily to stay on top of it. Nothing hurts. Just felt like I sat in a car all day lol
 
herderdude said:
Nice work. Jealous of your excellent positioning, even if you were unsatisfied. I didn't think you plopped all that much, but I can sympathize with your perfectionism, and I'll take your word for it.
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Agreez with The Herd, nice strong SSB's.
Strong pullin too dude.
Lifting on SB Sunday!?, moe yeah
 
Cube-Bench Variation

-Prewo
Green Mag, White Flood, Glycergrow
-Intra
Amino IV

-Warmup
Lax mash
Bench TSpine mobilization (I recommend)
Forearm wall slides w/ overhead shrug and liftoff
SuperD Setting the humerus
Pullaparts

Incline Bench
185x8
205x8 + Titan Ram
225x5

Dumbell Complex
Overhead
High Incline
Incline
50x20 each

Dumbell Rows
150x6x8

Decline Axle Skullcrushers
83x3x8
103x7

Facepulls
40x4x25

Banded Pallof Press/Standing Banded Crunches
Light/Heavy

RC Prehab/Rehab:
Axle Cuban Press
33x3x8

Lying 45deg Abduction/Low Pulley Ext a Rotation
10x2x10/10x2x10

Pullapart Series x70

Shoulder is feeling decent as long as I keep up on it. Figure I'll rotate incline and reduced ROM variations.
 
Man, that is some serious weight volume in that row. Very impressive Sean. Glad the shoulder is getting better.
 
rob112 said:
Man, that is some serious weight volume in that row. Very impressive Sean. Glad the shoulder is getting better.
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Thanks, Rob. The dumbell rows took a bit of my soul.

If I don't do any sort of daily rehab to the shoulder, it feels like a bag of ****. As long as I keep up on it and get blood moving, I'm good. I may incorporate some unilateral minibanded standing press daily just to get blood flow. I notice that after the dumbell complex, my shoulders felt the best.
 
Not a bad plan. I have to start doing daily band stuff, too, for the left shoulder/elbow/wrist and overall health.
 
I got these in along with the voodoo floss bands.

Initial thoughts:
I think they for. Midfoot tightness and length feel right. My heel lifts up out of them when I walk though. I'm not sure if that means anything. When I squat bodyweight, I literally feel like I'm anchored to the ground, which is what I want. I'll keep them clean and give them a test run on Thursday.

I'm about to do some voodoo compression on the knees now and the shoulders tomorrow.
 

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Sean1332 said:
I got these in along with the voodoo floss bands.

Initial thoughts:
I think they for. Midfoot tightness and length feel right. My heel lifts up out of them when I walk though. I'm not sure if that means anything. When I squat bodyweight, I literally feel like I'm anchored to the ground, which is what I want. I'll keep them clean and give them a test run on Thursday.

I'm about to do some voodoo compression on the knees now and the shoulders tomorrow.
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Fancy.


How much were they?
 
jimbuick said:
Fancy. How much were they?
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180 :(

I wanted something that will last long term. I'd like these to be around for a 700lb squat. My VS's that I had aren't very durable.

That being said: if anyone wants some VS's, size 10.5, I'll send them to you for free.
 
Sean1332 said:
180 :(

I wanted something that will last long term. I'd like these to be around for a 700lb squat. My VS's that I had aren't very durable.

That being said: if anyone wants some VS's, size 10.5, I'll send them to you for free.
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What size tennis shoe do you wear?
 
Sean1332 said:
It's crazy. I just threw it on my high hip just now. Holy crap it felt good. Have you used it on your bum AC? I'm wondering if it will help with any of that tissue.
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It works to floss out some of the junk in the rear delt, but it's an awkward angle to wrap the band.
 
Rodja said:
It works to floss out some of the junk in the rear delt, but it's an awkward angle to wrap the band.
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This and the best way I like it for shoulders is to have a superfriend/mobilibuddy/wife wrap it, and then do the movement where you lay on the floor, have her hold your shoulder down, and practice internal/external rotations.

It's definitely a great tool to have.
 
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