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Sean's Powerlifting Journey

Agreed with Sean. I dealt with that same issue Natty. My glutes weren't firing and I had too much upper torso lean. I would do something to get the glutes firing pre-squat. Opening up my hips, braced spine, creating torque and pulling my elbows under the bar helps my squat posture, a lot.

I hope yours heals faster than mine did. It lingered for 3 months. Stretch it out.
 
CincyKiller45 said:
Agreed with Sean. I dealt with that same issue Natty. My glutes weren't firing and I had too much upper torso lean. I would do something to get the glutes firing pre-squat. Opening up my hips, braced spine, creating torque and pulling my elbows under the bar helps my squat posture, a lot. I hope yours heals faster than mine did. It lingered for 3 months. Stretch it out.
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I have hyperlordosis right now. Trying to correct it. Gonna start stretching hip flexors and start doing some hip trust to strengthen and shorten my glutes.
 
Awesome squatting man!


(somehow I keep getting unsubbed via PC but this log still shows in the phone app....)
 
Back from leave. I lost a few pounds. I'll assess how strength is tomorrow when I deadlift. I started carb backloading again tonight as well.

I'll train as if I'll do the April 19th meet, and if priorities get in the way of me competing, then so be it. As for pressing, I'll just take a token bench. I'm not gonna bitch out of a meet because of an injury. That's lame.

That being said, AC pain is absent for the most part, though I know my shoulders are still out of whack. I think my reason for not being able to keep my forearms vertical with the bar on my chest, is because of my shoulder positioning. No sense in making things worse. I'll build up my overhead press instead.

A week of no stretching or mashing has left me tight, so I'll work on getting unbound tonight.

70-80% work this week for deadlift and squat, and I'll overhead press Wednesday.

Blah blah blah

I love Chinese and Edy's Slow Churned ice cream.
 
Welcome back.

Mmm. Chinese and ice cream. Usually after leave its diet time for me...
 
aceroni said:
If your shoulders are feeling ****ty, I wouldn't suggest trying heavy ohp. Just my two cents.
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Pressing has been pain free, at least before I left for a week. Horizontal just doesn't feel "right" in terms of scapula position but overhead positioning feels good. I think I used the term "build up" loosely. It won't be any less than 6 reps, and if it's incline, I'll be wearing the slingshot. The joint tends to feel better after higher rep overhead pressing. Outside of that, I'll be continuing on thoracic mobility and another chiro appointment on Friday.
 
Sean1332 said:
Pressing has been pain free, at least before I left for a week. Horizontal just doesn't feel "right" in terms of scapula position but overhead positioning feels good. I think I used the term "build up" loosely. It won't be any less than 6 reps, and if it's incline, I'll be wearing the slingshot. The joint tends to feel better after higher rep overhead pressing. Outside of that, I'll be continuing on thoracic mobility and another chiro appointment on Friday.
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Oh, awesome plan.
I only said that because I've had shoulder issues in the past and heavy ohp seems to tear my shoulders up the worst
 
aceroni said:
Oh, awesome plan. I only said that because I've had shoulder issues in the past and heavy ohp seems to tear my shoulders up the worst
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I hear ya man. That could very well change for me as well. I'll go by feel, but as of recently, light overhead felt good for the AC. I also never realized how tilted my shoulders were till after the chiro appointment. Oh well. Pressing sucks anyways.
 
Sean1332 said:
I hear ya man. That could very well change for me as well. I'll go by feel, but as of recently, light overhead felt good for the AC. I also never realized how tilted my shoulders were till after the chiro appointment. Oh well. Pressing sucks anyways.
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Yeah pressing is for bros.

Real men squat and pull.
 
Deadlift
135x8
225x8
315x5 + Sumo
405x3 + Belt
475x2Rx6S Volume PR I guess

Front Squat
135x15
225x8
275x5
315x3
365x1
385x1 PR. Previous best was 365x3
405x1 PR
435x1 PR, 2x Bodyweight
455xNope, I'm smoked

GHR/Swiss Bar Bent Over Row
BWx3x20/175x3x15

I thought I was working with 465 the entire time until I went to type it. **** it, I'll take it for a first day back. I knocked the weights when walking out the 435 and offset it so it made it a little difficult in the hole, then 455 was unracked crooked and I just set it down. Good day.
 
Quadruple double "coughs" pr I mean! Nice work Sean. Looks like that rest did you good.
 
I feel naesues. Hard getting back into the low carb during the day, thing. Bleh. Can't wait to splurge tonight.

Bodyweight dropped down to 218 and I'm feeling fairly winded. I finished the workout with 50 Facepulls with 20lbs, cycling through varying heights like DMax explained.

This Swiss bar is incredible for rows. I used a different grip for each set. It forces your torso to remain parallel, otherwise it'll knock your knees.
 
Movin big weight as per usual, dude. Those are some humongous front squats. How'd all the weight feel?
 
herderdude said:
Movin big weight as per usual, dude. Those are some humongous front squats. How'd all the weight feel?
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405 and up was difficult to re-catch a breathe after walkout. My left clavicle is always in the way of the bar from when I broke it ages ago, but my AC held up. I used a sock on it for padding and then took it off at 365 so you guys wouldn't call me a pusssy. 455 may have happend if my glutes weren't worked from deadlift and it was centered, but I won't play the "what if" card. I'm happy with 435 after not front squatting since Dec.

Videos later.
 
Sean1332 said:
I'll take it for a first day back.
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Certainly.

Hey where do you guys feel the SSB the most?
I was doing some rather light stuff and was able to sit back better and still have my legs close and I got deeper than my back squat. I guess the rigidity of my arms shoulders for the rack position in the reg squat. Anyway, got a pretty good pump in the tops of the hips/glutes.

Might have to invest in one of my own, either way!?!?
 
Upper back, hams, hips, glutes. I definitely agree with you that the sit-back is better. It's an awesome bar to have. A lot of the specialty bars will make life easier on you, but the SSB will make life harder, which will make you a better lifter for it. That's the way it was explained to me at the Compound, where they have and use every specialty bar known to man. Super D said the SSB is his favorite, just because everyone else hates it.
 
Got damn, that's front squat man shyt. Very nice work.

Also glad to see you're R x S, not one of the heathens who does it backwards.
 
herderdude said:
Upper back, hams, hips, glutes. I definitely agree with you that the sit-back is better. It's an awesome bar to have. A lot of the specialty bars will make life easier on you, but the SSB will make life harder, which will make you a better lifter for it. That's the way it was explained to me at the Compound, where they have and use every specialty bar known to man. Super D said the SSB is his favorite, just because everyone else hates it.
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Yeah, not to hijack Sean's day, but it is a bitch for GM's too, (for me anyway) I am lovin' it in a masochistic kind of erotic way...!
 
Crazy squats bro!! Man I would be interested to see how you could Oly lift! (Minus the shoulder issue, but I bet the #'s would still be high as hell!)
 
I thought we already set sets x reps as the standard? What is this blasphemy.

Epic front squat btw.
 
How is it that we have a debate over setsxreps (the way I wrote it is the correct way, of course) once a month? I think the PLing crew has had their menses synched up for quite a while
 
I thought it was a typo with the R and S there. Seems like a lot of work instead of just putting 3 x 3 in standard sets by reps fashion...

I <3 SSB
 
A shtstorm is brewing over this repsxsets vs setsxreps
[video=youtube;tjMkqFmRGL4]https://www.youtube.com/watch?v=tjMkqFmRGL4[/video]
 
Doing monster work in here my friend. Rest is good.
 
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