Sean's Powerlifting Journey

rob112 said:
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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I'll give it a whirl tomorrow! I remember you mentioning you did it.
 

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I think you'll absolutely love the shoes. I know what you mean about that weird feeling when walking and I felt awkward for awhile in my shoes doing that.
 
bolt10 said:
I think you'll absolutely love the shoes. I know what you mean about that weird feeling when walking and I felt awkward for awhile in my shoes doing that.
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We'll find out tomorrow!

Explosive squat day...with 415. Dunno how that's gonna be explosive.

Simple **** but makes sense:
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I like that article
I haven't been working the past 4 weeks so I've been doing a lot of Stretching and rolling throughout the day wall squats, T-spine rolling like herder suggested etc I've noticed a big difference in feel and recovery
 
Cube-Explosive Squat-Week 4

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

Warmup-
Static stretches this morning for HF/glutes
Lax mash (feet, calves, glute, hamstring, pec)
Foam roll (ITB, Quad)
Lateral Hip distraction w/ average band
Sumo rocker stretch
Walking lunges

Sets x Reps, ****ers

Squats
55x10
145x8
235x5
315x3
415x6x2 Comp stance, Oly shoe, Belt, Sleeves
446x4x2 + Forward pulling reverse miniband, Belt, Sleeves, High bar, Olympic stance

Suspended Safety Squat Bar Good Mornings
152x10
242x5
332x6
382x2 +Belt PR
242x8

Deficit Dumbell Bulgarian Split Squat
60'sx8 + 2" Block
70'sx8
80'sx8 + 4" Block
80'sx12

Triple Threats/Cambered Bar Ab Rollout/GHR
Mini's x3x8/BWx3x10/BWx3x12

I'm ****ing smoked.
 
So the reverse band was set slightly forward. Read something that recommended that for keeping your chest up. The miniband gave me probably 30lbs. I had the empty 55lb bar on it, and it dropped to a couple feet off the ground.

The deficit BSS: I dunno the name. The foot on the ground stands on a platform. I felt myself going deeper from it.
 
My phat ass. I won't have time to upload vids tonight. I'll get em tomorrow.
 

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You jump 315 to 415 nothing between? Heavy.

Deficit BSS sounds awful.
 
NomZ said:
You jump 315 to 415 nothing between? Heavy. Deficit BSS sounds awful.
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It was supossed to say 325, but regardless, yeah I've been making that jump for a while now. I guess I'm used to it. Think it's bad?

Those BSS's were pretty great actually. That, and I used a half cut foam roller on the bench to support my rear foot.
 
Sean1332 said:
It was supossed to say 325, but regardless, yeah I've been making that jump for a while now. I guess I'm used to it. Think it's bad?

Those BSS's were pretty great actually. That, and I used a half cut foam roller on the bench to support my rear foot.
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Not if you're warm enough. I only jump 50lbs max after 315.
 
yep, that's pretty much text book for where you're supposed to be at the bottom

awesome shin angle...
 
napalm said:
yep, that's pretty much text book for where you're supposed to be at the bottom awesome shin angle...
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Thanks, dude.

So I ordered a reactive slingshot today. My Titan ram is getting fairly snug on my gunz and I want a bench strap that's a bit weaker. I'll be using the **** out of it until my shoulder is %100.
 
Solid squatting. I want to get a slingshot but my bench sucks so much that I think I need to just get better first. :p
 
bolt10 said:
Solid squatting. I want to get a slingshot but my bench sucks so much that I think I need to just get better first. :p
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I think it could be a beneficial tool for making benching not suck! I like my Titan Ram and how it helped with form, but I want something that I can use lower weights with (the reactive). I can't touch my chest unless it's 225+
 
Sean1332 said:
I think it could be a beneficial tool for making benching not suck! I like my Titan Ram and how it helped with form, but I want something that I can use lower weights with (the reactive). I can't touch my chest unless it's 225+
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Its honestly more because I dropped a lot on the whole rack, bars, and weights recently and can't justify buying more (and you know I want that SSB first...).
 
bolt10 said:
Solid squatting. I want to get a slingshot but my bench sucks so much that I think I need to just get better first. :p
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i used to think this way too. the guys at my gym have convinced me of otherwise.

the ability to overload by even 20 lbs i'm realizing is an advantage. especially at lockout where that thing slacks off.

your normal lockout will benefit...
 
Sean1332 said:
45 bucks from EFS. Maybe there will be another %10 of deal or something
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napalm said:
i used to think this way too. the guys at my gym have convinced me of otherwise.

the ability to overload by even 20 lbs i'm realizing is an advantage. especially at lockout where that thing slacks off.

your normal lockout will benefit...
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You all are a bad influence. :eek:

:o
 
Annnnnd it's a helluva lot easier on the shoulders.

Bolt-Get that yoke bar first! Go balls out and get the one with the long handles
 
Sean1332 said:
Annnnnd it's a helluva lot easier on the shoulders.

Bolt-Get that yoke bar first! Go balls out and get the one with the long handles
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oh, you just reminded me of something.

we have a bar - i haven't used yet, that has the big padding around the neck, and the long handles going in front AND is cambered.

wtf is this thing called? i can't ask, i'd look like a newb.

don't have a pic, but will get one tomorrow
 
napalm said:
oh, you just reminded me of something. we have a bar - i haven't used yet, that has the big padding around the neck, and the long handles going in front AND is cambered. wtf is this thing called? i can't ask, i'd look like a newb. don't have a pic, but will get one tomorrow
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How cambered? The SSB has a couple inch camber to it. I've also seen a SSB with a 14" camber to it...so a cambered SSB maybe?
 
Sean1332 said:
How cambered? The SSB has a couple inch camber to it. I've also seen a SSB with a 14" camber to it...so a cambered SSB maybe?
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yeah, it looks to be about 14 inches. damn thing is heavy too, can't wait to we work it in. i did ok w our regular cambered bar.

cambered ssb it is...
 
napalm said:
oh, you just reminded me of something.

we have a bar - i haven't used yet, that has the big padding around the neck, and the long handles going in front AND is cambered.

wtf is this thing called? i can't ask, i'd look like a newb.

don't have a pic, but will get one tomorrow
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Spider bar.


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Lot happened in here!


Awesome session Sean. I have squat envy.

I think you will like the sling shot...and he has fixed it up some since I bought mine(original). It's a great tool and you will be able to touch with lighter weight.
 
rob112 said:
Lot happened in here! Awesome session Sean. I have squat envy. I think you will like the sling shot...and he has fixed it up some since I bought mine(original). It's a great tool and you will be able to touch with lighter weight.
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This makes me feel good about the purchase. Good deal.
 
If your worried about shoulder you could always squat only and deadlift only. Only ****ty part is if its like wnpf you will pay extra.
 
rob112 said:
If your worried about shoulder you could always squat only and deadlift only. Only ****ty part is if its like wnpf you will pay extra.
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Nah I'm doing full power. My shoulder is consistently getting better, I'm just not getting stronger. I'll probably be plagued with 300 again, which is fine.
 
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