Sean's Powerlifting Journey

Hey sean u keep writing about tight glutes every time I try it it seems like my whole leg gets tight what should I be think or doing wrong?
 
Sorry yes squat and by tight I me when I try to squeeze my glutes seems like my whole leg an low back tight up seem like I can't even squat
 
Duramaxhd said:
Sorry yes squat and by tight I me when I try to squeeze my glutes seems like my whole leg an low back tight up seem like I can't even squat
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So, when you unrack and walk out and get your feet set, squeeze your ass. That's going to externally rotate your hips, and brace your whole body. If you looked at people hunched over or wobbly before they squat, they most likely aren't squeezing their ass and they're losing a lot of torque.

Quick example of them externally rotating: Sit on the edge of a chair or couch, and squeeze your butt as hard as possible. Youll notice your hips open a tad. Same thing for the squat, but you're standing up.

From there, your legs and feet will be set, feet screwed in or spreading out, like Herders awesome explanation, and you begin your squat. It's just that initial start of a squat. Squeeze ass, tuck your ribcage, pull in air, screw feet-Squat!

Disclaimer: I only read **** and know what works for me, so if any of this sound wrong, call me out lol
 
I used to hunch over, then Rodja called me out on it when he saw a side view, and since then, it has relieved a lot of lumbar aches. The same applies to the deadlift, both convo and sumo. If you aren't slamming those hips through and squeezing them tight, you'll have a soft lockout, and your lower back will ache.

Hate fück that bar with your hips.
 
Screw your feet in so hard that you have to leg curl into a squat and your knees and lower back will never hurt again. True story.
 
Whatever Day

Barbell Complex (95lbsx7-1)
Deadlift
B/O Row
OHP
Good Morning
Squat

Cable Pallof Press
70x3x10

Superset w/
Standing Heavy Banded Crunches

Facepulls
20x50 varying heights
 
Also, I'm unable to find any AC joint pain, even hunting for it. There's only first rib tightness. No more tender spots.

Prehab/Rehab
-Glute/HF stretch
-Voodoo floss high hip/groin
-Pec/Delt/Thoracic mash 30sec
-Side lying windmills
-Shoulder bully, KStarr version (first time it was ever pain free in right RC)
-KB Shoulder Traction, from Westside (took a 45lb KB, looped a short band around the handle and looped it around my wrist so it hung, rested against a bench and let it pull down)
 
Glad to hear the AC feels alright...hopefully you can keep it that way. Time off served you well! Front squats have me envious lol
 
bolt10 said:
Glad to hear the AC feels alright...hopefully you can keep it that way. Time off served you well! Front squats have me envious lol
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I think the week off gave the imflammation of both shoulders time to subside.

And I regret yesterday's session lol
 
Stole that last complex you did for today's workout before squats. Liked it, may make that, or something close, a standard warmup for myself.
 
Wrivest said:
Stole that last complex you did for today's workout before squats. Liked it, may make that, or something close, a standard warmup for myself.
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Would be good at the end of a session too. It's the same thing as the TNations article that Bolt/AZ posted, minus an exercise or two.

I wanted to do high rep KB swings as per Herder/SuperD/Pavel, but my glutes are wrecked from yesterday
 
Dude I'm terrible at finishers! I always smoke myself during my heavy shït and neglect them. Shame on me, I know
 
Upper

OHP/Chin-ups
95x10x6/BWx6x3

Rolling DB Tri Ext/Band Assisted Pull-ups 55x8x5/Orange Light x15x5

Banded Facepulls
Red x A **** load

Short and sweet.
 
Sean1332 said:
Also, I'm unable to find any AC joint pain, even hunting for it. There's only first rib tightness. No more tender spots.

Prehab/Rehab
-Glute/HF stretch
-Voodoo floss high hip/groin
-Pec/Delt/Thoracic mash 30sec
-Side lying windmills
-Shoulder bully, KStarr version (first time it was ever pain free in right RC)
-KB Shoulder Traction, from Westside (took a 45lb KB, looped a short band around the handle and looped it around my wrist so it hung, rested against a bench and let it pull down)
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This is great news, Sean. And also nice OHP and pull-up work. I am struggling to do OHPs as well, so I feel you. No, not that way.
 
jinxie said:
This is great news, Sean. And also nice OHP and pull-up work. I am struggling to do OHPs as well, so I feel you. No, not that way.
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Thanks, brother. Bench is on hold but vertical is good. The volume feels good on it. I'll bump up the weights later.

Pulls ups. Bleh. lol
 
jinxie said:
I am struggling to do OHPs as well, so I feel you. No, not that way.
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You should have led with this statement. You probably got Sean all hot and bothered for nothing.
 
Another barbell complex w/ 95lbs. My work capacity is catching back up.

Rotator cuff work.

Banded Facepulls.

Squats tomorrow. Thinking of 500ish for a few triples? Dunno. I'm a few weeks out and am just winging it by what feels good.
 
Squats

Squat
55x10
145x2x8
235x8
325x5
375x3
415x1
465x1 + Belt
505x2 + Light Wraps
505x2
505x2
505x2
505x2
- Wraps & Belt
235x18

Kettlebell Swings
45x3x20

Reverse Hyper/Swiss Bar Row
90x3x15/175x3x15

Bodyweight Lunges
x Too many

Not gonna lift this weekend so I did another row movement today. I think I'll just train 3x/week until the possible meet to allow more recovery time. My hips are still bound up from Monday. Chiro appointment tomorrow morning at least.
 
You're doing that meet still? When is it again?
 
Cincy-No hip issue. I'm just still sore/tightfrom the week off and getting back into it with those deadlifts on Monday. I'm still wide and still feeling good, just DOMS.

Toro-I'm still going to train as if I'll compete, but if work issues get in the way, then they'll refund me. If it works out, I'll take a token bench and hit the other two lifts.
 
I wanted to go video crazy today and film every set from the same camera position but that failed when someone was doing ring pull-ups in front of the camera for working sets 1-3.

So shown sets are:
235, 325, 375, 415, 465, Set 4 and 5 of 505, and my out of breath 235

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Couple things:
-Depth: I'm not overly concerned and I know I'm shallow. I'm pretty tight from the week off and getting back into the swing of things. As for hip health, everything is painless.
-Pushing out against my feet. I started to lose that cue when the weights got heavier. These wrestling shoes aren't feeling ideal anymore so I'm gonna get Mark Bell's shoes.
 
I should have the Mark Bell shoes by next week....what color are you gonna get??

Anyways vid looked solid...nice and easy. :eek:
 
bolt10 said:
I should have the Mark Bell shoes by next week....what color are you gonna get?? Anyways vid looked solid...nice and easy. :eek:
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Thanks, bud. And I'll be getting black. I'm gonna drive around tomorrow and try to find them in stock somewhere. I don't have time to order the wrong sized shoes lol
 
You talkin the Reeboks that look similar to Chucks, or the raised heel PL type shoe that the crossfitters love?
 
Swanson52 said:
You talkin the Reeboks that look similar to Chucks, or the raised heel PL type shoe that the crossfitters love?
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Not the girly-man-xfit-shoes. The flat sole one. I've got my Nike's for he-man-raised-heel-squats. I was gonna get the Chuck wannabes for he-man-wide-stance-squats.

The wrestling shoes let my feet roll out too easily if I'm not careful. Bells shoe has more floor coverage and a flared edge.
 
Sean1332 said:
Thanks, bud. And I'll be getting black. I'm gonna drive around tomorrow and try to find them in stock somewhere. I don't have time to order the wrong sized shoes lol
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Ya I got a deal on mine and got to see some in person. They seemed solid and at the price I got them I figured why not. Getting the all blacks as well. :o
 
Sean, a cue I got from Super D was to flatten your feet out during your squats. Try that and see how you like it. I agree with the shoe switch, I've been in wrestling shoes for 20hrs/week for fifteen years and they are most certainly not meant to torque against/spread the floor. They would absolutely rather roll on you than spread the floor.
 
herderdude said:
Sean, a cue I got from Super D was to flatten your feet out during your squats. Try that and see how you like it. I agree with the shoe switch, I've been in wrestling shoes for 20hrs/week for fifteen years and they are most certainly not meant to torque against/spread the floor. They would absolutely rather roll on you than spread the floor.
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Good call. I wish I was thinking that. That's what I "felt" on the lighter sets. The shoes are good for sumo, but not squats.

That's an issue my chiro brought up when he looked at my flat feet. He noticed my foot want to roll when barefoot sitting down in a chair, which threw things off in that chain, and why my left hip is tighter than my right.

We'll see what he says tomorrow.
 
Welcome to muh belly
 

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My ReBox power shoe is sized just like my chucks in case you can't find then in person, Sean. I saw Jessie Burdick post up some green ones the other day on Instagram. Looked sexy...the shoes.
 
Sean1332 said:
I wanted to go video crazy today and film every set from the same camera position but that failed when someone was doing ring pull-ups in front of the camera for working sets 1-3.

So shown sets are:
235, 325, 375, 415, 465, Set 4 and 5 of 505, and my out of breath 235

Invalid Link Removed

Couple things:
-Depth: I'm not overly concerned and I know I'm shallow. I'm pretty tight from the week off and getting back into the swing of things. As for hip health, everything is painless.
-Pushing out against my feet. I started to lose that cue when the weights got heavier. These wrestling shoes aren't feeling ideal anymore so I'm gonna get Mark Bell's shoes.
Click to expand...

Wow stud. From where I sit, every rep looks nearly effortless. Very efficient. You da man.

I suspect I waste a lot of energy squatting. Every rep feels like work, and many a grind, once I am into working sets (about 40% less than you, lol).
 
Sean, what do you think about a minimalist type shoe for squats/sumo? I wear Merrill barefoot shoes (no those aren't those h-mo toe shoes). They have nothing to them so I feel the floor pretty decent, but zero support and hard to push out on.
 
jinxie said:
Wow stud. From where I sit, every rep looks easy. Very efficient. You da man. I suspect I waste a lot of energy squatting. Every rep feels like work, and many a grind, once I am into working sets (about 40% less than you, lol).
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Thanks, buddy. Unfortunetly my 605x2 was deeper than these working sets lol

I get feeling that way, too, sometimes. That's why you'll see my warmup rep range drop quick after 225.
 
rob112 said:
My ReBox power shoe is sized just like my chucks in case you can't find then in person, Sean. I saw Jessie Burdick post up some green ones the other day on Instagram. Looked sexy...the shoes.
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Woo! I was just gonna ask you, thanks. If I can't get them at Dicks or the mall tomorrow, I'll order online tomorrow night.
 
Wrivest said:
Sean, what do you think about a minimalist type shoe for squats/sumo? I wear Merrill barefoot shoes (no those aren't those h-mo toe shoes). They have nothing to them so I feel the floor pretty decent, but zero support and hard to push out on.
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I have some Merrils also but they're no bueno. I think I need a little more floor coverage because I've rolled out on those too.

I'm actually walking into the PX now, so maybe I'll try on the New Balances. They're the same prices as the Reeboks though.

Me and ****ing shoes man. M chucks suck. I buy good Oly shoes. Now I don't use them. FML
 
I don't know how those Reebok shoes are, so I wont include them in this rank list

oly shoes = flat boots >= chucks >= wrestling shoes > minimalist shoes/slippers >= barefoot > tennis shoes

(I love flat boots because the ankle support they give => huge weight)

IMO
 
Just had Gratson performed on my left shoulder again then he hit up my left hamstring/ITB/glute/TFL with it, which was terrible. Had an adjustment and back next week for the quads.
 
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