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Sean's Powerlifting Journey

Sean's powerlifting journey is very much like no I will say exactly like a ship carrying cargo that will never reach any port and as long as there is a will to betterment and another level upon reaching which is not deemed impossible it never will..port ashore so to speak
 
I hated dips until I bought the slingshot, now I can do them pain free. I still haven't really worked them back into the routine though.
 
I haven't been able to dip pain free in 3 years.
 
I only do them at the end of my chest or shoulders/tris day sometimes. Last exercise. Body weight. It takes a lot to wear myself down but I have elbow pain at times so I don't really do them with weight.
 
First rib mobilization. Dig it in and push against it while reaching overhead and back. Placing your arm underneath your torso opens up some other shït too. It instantly improved my overhead movement.
 

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That's one of the only things in that book I haven't tried. I gotta get some stick or something and give it a go. Good stuff Sean.
 
****! The thing the keeps my sliding glass door secure(a stick basically). Will try tomorrow and share stories of success.
 
Ya I've had several clients use that with a pvc pipe I still in the corner. Seems to do wonders for opening up the ability to reach overhead for those with crap up in there. :lol:
 
Sean1332 said:
Good to hear I'm not imagining shît lol
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Ya it helped me even though I don't have a ton of issues there. It was like magic for my dad and a couple other people. I'd never have thought to do anything like that though...Suppleness for the win.
 
I've also attached a small tennis ball to a bar, set it in a rack, got up underneath it, and jammed it in the same spot..that worked as well.
 
bolt10 said:
Ya it helped me even though I don't have a ton of issues there. It was like magic for my dad and a couple other people. I'd never have thought to do anything like that though...Suppleness for the win.
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I wish I discovered this earlier. I'll see if a minute a day does anything for my AC joint. Outside of BASL, a google search pulls up a crap load for first rib mobilizing.
 
Haha thanks man. Did my reenlistment on Tuesday. Stoked

Hows lifting going? Haven't checked in for a while
 
PalmFist said:
Haha thanks man. Did my reenlistment on Tuesday. Stoked Hows lifting going? Haven't checked in for a while
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Cool to hear about the new job dude. Good luck with everything's

Lifting is going well. Squat rep PR and Deadlift PR. Nursing a strained AC so I'm getting back into benching.

That bein said, last night was:

Cambered Bar Ab Rollouts
x4x10

Dumbell Side Bends
100x3x8

Banded Pallof Press
Light x2x10

Half-Kneeling Anti-Rotation Cable Press
x2x10
 
I'm contemplating a 3 week band cycle for my squats (~%60/70/80) then straight weight to lead up to the meet. Looking at opening 575 and second attempt 600-610 (would like to reverse band 600 to see how it feels)

My shoulder feels phenomenally better, though I can still feel that there's some tension I'm the AC. I think murdering my upper back 2x a week and mashing my pec 3x a day for a minute is doing wonders. I'm contemplating full ROM bench on Tuesday.

Contemplating 535 as an opener for my deadlift. I'm going to focus on sumo block pulls a few weeks while alternating conventional from the floor.

This is me talking out loud. Feel free to tell me I'm being stupid.
 
Cube-Explosive Squat

Squat (Oly Shoe, Belt only)
315+Orange Light Bands x10x2

Safety Squat Bar Rear Lunge
155x3x8

GHR
Miniband x4x10

Reverse Hyper
180x3x10

Squats went well. Good speed. I'm guessing going against the lights choked at the bottom might equal 100lbs? Who knows. Felt good though. I kept the rest of the day light/deloadish.
 
I say go for the mini band cycle man.

Good speed day as well. How exactly do you set the bands up? I use a DB and with the length of the bands I'm getting tension only on the last quarter of the squat. I'd like some more, but double looping would be a stupid amount of tension.
 
I'll be using the light bands for it. I just loaded the empty bar w/bands attached and stood on the scale. After subtracting my bodyweight and bar weight, the bands provide me ~110lbs of total tension locked out.

Try choking the bands at the bottom or puttin a couple turns around the dumbell handle to shorten it up.
 

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^ I wrap my band around the back side of a 100lb plate. Being 5'7" I need to shorten them up a bit for squats, that seems to work pretty good, just tough to get them both straight.
 
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Last two sets.

I feel like I need to descend faster. I can tell an obvious difference in rebound speed between rep 1 and 2 of the first set (missing depth on 2 could have been a contributing factor?

My Nikes hurt my feet last week. Today, I loosened the laces a touch and used the competition insert and they felt much better and I could control the spreading/torqueing better. The "training inserts" have an arch to them, and I'm flat footed, so those will go in the trash.

Since my hips and hamstrings have gotten stronger, I'm more and more seeing the benefit of wide stance squatting. I still feel the wedge heal benefitting me though at this width so I'll keep things where they're at.
 
Why do you feel you need to descend faster? Part of the reason I like bands is the challenge of making the descent controlled and maybe even slow to increase TUT.
 
Whenever I go heavy (well...heavy for me) I slow down, but then have issues getting out of the hole. Chaps my a$$!!!
 
Yeah you should really aim to make your decent on all weights the same speed.. I think i heard that from Mark Bell. But that speed varies from person to person.
 
capo180 said:
Yeah you should really aim to make your decent on all weights the same speed.. I think i heard that from Mark Bell. But that speed varies from person to person.
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i try to stay the same, just easier said than done at some times for me. My squat is weaksauce
 
Good thing you're going with bands! The overspeed eccentric is one of the big perks of training against bands. They want to accelerate your ass through the floor where chains do not. I'm sure you've noticed that really dropping hard makes the reverse band squats easier as well.

It's always important to make the eccentric on squats and bench as fast as you can while maintaining groove and tightness. That speed is different for everyone, but you'll get more out of your wraps and your muscles by dropping faster.
 
herderdude said:
Good thing you're going with bands! The overspeed eccentric is one of the big perks of training against bands. They want to accelerate your ass through the floor where chains do not. I'm sure you've noticed that really dropping hard makes the reverse band squats easier as well. It's always important to make the eccentric on squats and bench as fast as you can while maintaining groove and tightness. That speed is different for everyone, but you'll get more out of your wraps and your muscles by dropping faster.
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Exactly! I was doing some reading from Tate and some JTS stuff bringing this up specifically so I thought a wave devoted to it may help.
 
What do you have the bands attached to at the bottom?
 
Sean1332 said:
Half-Kneeling Anti-Rotation Cable Press
x2x10
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I saw your post here^ on a quick spot and thought it was squats.
Remember WSB mentioned kneeling squats years back!? Does anyone f///ing do these?
I tried them once, and that was once too many times. I thought my knees were breaking under me, like Doritos.
 
PaulBlack said:
I saw your post here^ on a quick spot and thought it was squats. Remember WSB mentioned kneeling squats years back!? Does anyone f///ing do these? I tried them once, and that was once too many times. I thought my knees were breaking under me, like Doritos.
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They're good!

(I meant the cable press lol)
 
PaulBlack said:
I saw your post here^ on a quick spot and thought it was squats.
Remember WSB mentioned kneeling squats years back!? Does anyone f///ing do these?
I tried them once, and that was once too many times. I thought my knees were breaking under me, like Doritos.
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I've heard that even Westside abandoned those years ago, though obviously I have no way to confirm nor deny those allegations.
 
Sean1332 said:
Cube-Explosive Squat Squat (Oly Shoe, Belt only) 315+Orange Light Bands x10x2 Safety Squat Bar Rear Lunge 155x3x8 GHR Miniband x4x10 Reverse Hyper 180x3x10 Squats went well. Good speed. I'm guessing going against the lights choked at the bottom might equal 100lbs? Who knows. Felt good though. I kept the rest of the day light/deloadish.
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Another strong looking sesh for the books bro. Awesome work
 
Cube-Upper Repetition

Standing Strict Axle Press
83x12
103x10
123x2x8

Dumbell Rows
150x3x10

Low Pulley Seated Cable Row, Wide D Grip
145+Miniband x3x8

3D's/Rolling Tricep Dumbell Extension
Minis x3x15/50x4x8

Facepulls/Barbell AMRAP Curls
50x4x15/Bar for 3 sets

Low Pulley Ext Rotations/Scap Pulldowns

Battle Rope
 
Note: This was my first time in months doing a real overhead movement instead of a school boy bitch variant. It felt good. My lats felt like loaded springs. I had to tell myself to not get carried away with other exercises.
 
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