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Sean's Powerlifting Journey

What's the dowel,do? Just something to grab onto, like a crank. I've done those on a foam roller, but sans dowel.
 
You're getting all creative and scientific here. Like it. Good work, nephew. You're making me very proud.
 
jinxie said:
What's the dowel,do? Just something to grab onto, like a crank. I've done those on a foam roller, but sans dowel.
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jinxie said:
You're getting all creative and scientific here. Like it. Good work, nephew. You're making me very proud.
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hahahah Thanks dude...Everything that's done in here is from something I've read or seen somewhere else, though.

The dowel into the first rib when I'm on the floor? Goal is to depress it while mobilizing the shoulder and work all the nasty **** out of it.
 
Is your log broken? How is it not on the first page?
 
hahahah I guess I haven't done anything exciting.

Shoulder is feeling well enough to incline press, maybe flat bench.

Deadlift tonight

Meet April 20th

I missed you.
 
Sean1332 said:
hahahah I guess I haven't done anything exciting.

Shoulder is feeling well enough to incline press, maybe flat bench.

Deadlift tonight

Meet April 20th

I missed you.
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Thanks for the cliffs. Missed you too, bro. But you can't let AM's powerlifting forum/your log die like this.
 
Done
 
Cube-Explosive Deads-Week 2

Conventional Deadlift
365 x 10 doubles

Romanian Deadlift
275x3x12

Pendlay Rows
225x5
285x3
315x1 (PR) drop 275x3 drop 225x5

Barbell Lunges
135x3x10

I hate lifting at work so it's nothing exciting today. 365 felt like kid weight so that's a good sign. Core work tomorrow. Incline pressing Wednesday.
 
315 Pendlay Row!!! Seriously! That's fücking impressive as all hell man!!! What's the word I'm looking for........beast, that is, you're a fûckin beast!!!!
 
Wrivest said:
315 Pendlay Row!!! Seriously! That's fücking impressive as all hell man!!! What's the word I'm looking for........beast, that is, you're a fûckin beast!!!!
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hahah thanks dude. I almost threw up from it though. Damn meatloaf.

And I think you should be able to row more than you bench. Good thing I don't bench a lot.
 
Sean1332 said:
hahah thanks dude. I almost threw up from it though. Damn meatloaf. And I think you should be able to row more than you bench. Good thing I don't bench a lot.
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i can prob row more than bench (im still at 225). But I doubt it would be a nice strict Pendlay row. How was your upper body discipline on your 315.....be honest!!! Hahaha
 
X 10 on the awesome row strength. And you still got some volume in on deads.

Sean1332 said:
Chris Duffin is my motivation for doing them. His last video he was doing them with 495 for reps!
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Good call. And his rows that last video were sick. I always wonder about strictness but every big time row I see has some English...and it seems to work great for them(Duffin in this case).
 
Sean always has some big numbers for us haha. Rowing 315 is petty nuts man. And 365 as child play on deads lol. Strong man, very strong.
 
Reporting in to say the smiley fries are in the oven, and the ground sirloin is on the grill.
Heavy rack pulls tomorrow.
 
A dude at my gym was telling me how he took his DL from 440-480 in 12 wks with the conjugate method. Apparently, he only deadlifted 3 times over those 12 wks before he tested his maxes. The other times were SSB squat and Squats for his ME days and a deload once a month. He also did speed work and increased his other maxes, albeit not as dramatically. He only trains with a belt. Are results with the conjugate for a first timer usually this good? He raved about how good he felt and believed his CNS was not compromised at any point
 
throneof said:
A dude at my gym was telling me how he took his DL from 440-480 in 12 wks with the conjugate method. Apparently, he only deadlifted 3 times over those 12 wks before he tested his maxes. The other times were SSB squat and Squats for his ME days and a deload once a month. He also did speed work and increased his other maxes, albeit not as dramatically. He only trains with a belt. Are results with the conjugate for a first timer usually this good? He raved about how good he felt and believed his CNS was not compromised at any point
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Eh. A raw lifter should train the competition movement. A lot of Conjugate is training in decreased ROMs and different variants. Since you won't train the competition movement as often then you need to be sure your form is up to par. BUT a lot of raw guys have awesome results with, like CincyKiller is.

That's just what I've read/been told^ Really the only variants I do are blocks or specialty bars.
 
Cube-Heavy Bench

Incline Bench
225x2x6 + Reactive Slingshot

Incline Dumbell Press
*4030 tempo*
50x3x15

Seated Chest Supported Row
130+EFS Light Band x4x8

Facepulls/Tricep Pushdown w/Rope

55x4x20/A bunch

Quicky session. Things are starting to feel good now. I'm having trouble with how I'm gripping the bar though. Found a good wide grip that least (inside rings, getting a better retraction)

Edit: Found a good grip width*, not wide grip
 
Sean1332 said:
Cube-Heavy Bench

Incline Bench
225x2x6 + Reactive Slingshot

Incline Dumbell Press
*4030 tempo*
50x3x15

Seated Chest Supported Row
130+EFS Light Band x4x8

Facepulls/Tricep Pushdown w/Rope
55x4x20/A bunch

Quicky session. Things are starting to feel good now. I'm having trouble with how I'm gripping the bar though. Found a good wide grip that least (inside rings, getting a better retraction)
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That's good news, man. Glad to hear. I love wide grip inclines myself. I've always preferred index on the rings (bear in mind I have longer arms, of course). I've never felt better scapular positioning than with that variation of incline.
 
Nice work Sean. Getting some tempo work in too. All that counting breaks a mental sweet too : D
 
Torobestia said:
That's good news, man. Glad to hear. I love wide grip inclines myself. I've always preferred index on the rings (bear in mind I have longer arms, of course). I've never felt better scapular positioning than with that variation of incline.
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Thanks man. I tried wide but I felt too much pressure on the shoulders. I'm sure it'll be ass backwards once I start flat benching again lol
 
Question: I see you guys doing 100lbs+ on Facepulls. Am I doing these wrong?? What height do you have the pulley set at? Hand position? Explosive? TUT?
 
Sean1332 said:
Question: I see you guys doing 100lbs+ on Facepulls. Am I doing these wrong?? What height do you have the pulley set at? Hand position? Explosive? TUT?
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Personally think that's on a pulley and all pulleys are different..

I choke a red or orange efs mini band at different heights, usually eye level

Edit:

Palms out pulling close to your face

I focus more on contraction than anything.
 
aceroni said:
Personally think that's on a pulley and all pulleys are different..

I choke a red or orange efs mini band at different heights, usually eye level

Edit:

Palms out pulling close to your face

I focus more on contraction than anything.
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I'd say aceroni is correct. If I use the lat pulldown section, I use significantly less weight than when I'm on the side cables (where I would use 120-150++lbs)
 
Torobestia said:
I'd say aceroni is correct. If I use the lat pulldown section, I use significantly less weight than when I'm on the side cables (where I would use 120-150++lbs)
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I may give it a go on the lat pulldown again to see if it feels any better.

And your quote alerted me of Ace's edit: I recently adapted palms out for facepulls. It definetly feels different.
 
And for you PES guys: I'll be running the new Anabeta Elite and Erase Pro along with the CL staples into my meet. I'll consider this a mini log for it. Looking forward to the new EP. Arimistane wrecked my knees.
 
Really interested in how you like it. I didn't note it but I added the new ABE to my workouts the last several weeks. Pretty much not using anything else and its been great.
 
For facepulls I usually grab a rope or a band and attach it around chest level, do a few reps pulling towards my neck and work my way up until I'm pulling to my forehead.
 
Full to forehead with elbows at shoulder height then externally rotate into a W. Low weight, 15-30 reps, TUT.
 
Sean1332 said:
Eh. A raw lifter should train the competition movement. A lot of Conjugate is training in decreased ROMs and different variants. Since you won't train the competition movement as often then you need to be sure your form is up to par. BUT a lot of raw guys have awesome results with, like CincyKiller is. That's just what I've read/been told^ Really the only variants I do are blocks or specialty bars.
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Exactly. If you're raw you have to keep full ROM in the rotation!

My ME movements include:

Upper-
Pin press 1" off chest
CG bench
Regular bench

Lower-

Front squat
Low box squat
Regular back squat
Deficit deadlift
Rack pull
Regular deadlift

Also, a key, for me, is to really make sure I'm hammering volume. You can't nail a 1-3 rep max then not do any more rep work. That's why I utilize back down sets.

Westside works for me. There's no doubt.
 
supermanjow said:
Just did DeFranco's Agile 11 for the first time. Boy does that feel great when it's done.
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Nice. Limber 11 is a good routine. I usually cut it short and just do Agile 8 but 11 is even better for certain issues. Cossack squats are the best new movement in that routine.
 
Sean1332 said:
Good **** dude! It's worth the time.

Lookin lean in that avatar man
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Thanks man. That was a couple weeks ago and I've gotten even leaner. Dropped 20lbs since the first. Gearing up for another show finally. I'm also gearing up for another 531 run during the prep. I want to come out of my prep strong and lean and be able to come out of the show primed for adding some great lean mass.
 
Torobestia said:
Nice. Limber 11 is a good routine. I usually cut it short and just do Agile 8 but 11 is even better for certain issues. Cossack squats are the best new movement in that routine.
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I got some serious hip pops and readjustments. My lower back hasn't felt this loose in over a year.
 
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