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Sean's Powerlifting Journey

Was a good meet. Been there 15 hours. 3 elite totals. 2 by multiply chicks, 1 was a tested 181 w/ a 1615 total. Placed 1st in mil obviously, RPS record squat, I left right after and didn't hear the 220 open places so I'll check when they post results on Facebook

A guy from another crew asked if he could call my depth for me because he said my 585 was too deep. Today is also the widest I've squatted. Woo!

Few things:
-Choose a pin lower when you get heights to account for bar flex.
-unfuk my shoulder so I can actually use bench to help my total
-I need to handle heavy weights better. I know I can use reverse bands and walkouts for that, but it's still different. I couldn't get my second breathe right with 650.

Here's the 650 descent at least that they printed, and my 555 pullInvalid Link Removed
 

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1) I'm not a good deadlifter. Conventional technique is sound but more weak, sumo is stronger but not the greatest form. I know how to squat.
2) I'm wearing knee wraps so there's assistance
 
Sean1332 said:
1) I'm not a good deadlifter. Conventional technique is sound but more weak, sumo is stronger but not the greatest form. I know how to squat.
2) I'm wearing knee wraps so there's assistance
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Wear knee wraps on deads?


Edit: I mostly think it's mental, you're more comfortable with the squat so you are stronger in that lift. I'm the same way, because I've been squatting for a lot longer than I've ever been deadlifting.
 
jimbuick said:
Check the edit.
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I completely agree with you. Didn't think of that. I'll always say "I'm just a squatter" It makes me care a bit less for the other lifts. I need to get rid of that mentality because it won't get me to an elite total.

Side note: My entire body aches.
 
Remember Sean u are a powerlifter not just a squatter, even though I think u are mostly known for your squat not to mention your work ethic in the gym and advice
 
Hey, Wendler went 1000/575/800 on his best day ever. And the squat suits weren't THAT good back in the day. I'm the same way myself.
 
herderdude said:
Hey, Wendler went 1000/575/800 on his best day ever. And the squat suits weren't THAT good back in the day. I'm the same way myself.
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And then we have me over here who benches almost as much as I squat. Well until recently. It's all how you're built and what stage or training you're in.

Sean you have an excellent point. Keep killing the squat like you have but get some focus on bench and dead and rock that total big dog.
 
It's hard to know if it's more than just a mental block with the deadlift, watching your training I don't really see a weakness in the link.


When you squat quad dominant, you squat 600+. When you squat wide with a hip/PC dominant squat, you squat 600+. And then you do rows with upwards of 300# so I don't imagine that it is an upper back weakness that's holding you back.

I don't really ever see a lot of rounding with your pulls, so I don't believe it to be a lower back weakness. Which basically leaves technical, and mental. (probably a bit of both)


I know I've said it before with how you have your feet a decent ways out from where your knees are in the bottom position. What I wonder is if bringing them in a little bit to have the feet directly below the knees really may be better in the long run. It might be weaker right off the bat, but most of the really strong sumo pullers I know talk about how the feet should be under the knees. Just something to think about.
 
I'll respond with more tomorrow when I'm awake, but I think you're right. When I do it now, it just feels like I'm trying to squat the weight up, and doesn't feel right. Maybe I need to find the right toe angle and then just get used to it from there.

I appreciate that, Jim
 
Awesome work Sean! That was really impressive how that squat moved. When your shoulder heals up and if nothing goes wrong next one you are gonna have like a 1550 or more total. Freaking beast! Haha
 
Crazy squatting. Watched your 555 pull and it looked effortless off the floor and smooth all around, maybe a touch slower to lockout. Should have been good for 585-600 I would think. Your initial setup isn't the best though and you know this.
 
Thanks, Nomz. I really wasn't feeling great at all by the time I warmed up for pulls. My back couldn't stay tight (which is evident by my rounded lumbar with 555), I couldn't get comfortable with any foot placement and angle. Honestly, my 495 opener felt better than my 405 warmup. I feel that my setup changes day to day with sumo. I don't like that lol

Jim makes a good point. It's a technique and mental issue. Everything last 495 just feels heavy, so that blocks me mentally "maybe I can't even hit 535".

What are you doing with your hips when you set up? Drive them forward? Spread floor? I was thinking last night, when I had insomnia from the obnoxious amount of stimulants in my bloodstream, of how I can better drive my knees out by doing it how I would air squat in a wide stance.
 
Congrats on your numbers buddy, good meet.

Re: deadlift...I think you're overthinking it man. Just pick it up. I know that sounds like I'm being smarmy, but I'm being completely honest.

Set your feet, screw them in and fûcking pull.
 
I set my stance, squat to the bar pushing my hips forward, grip bar, set back and lats, spread the floor to activate the glutes and hips and pull.

Dan Green told me to spread the floor.
 
Gotta ask bro, were u rushed on your DL? Usually you are more vertical and better set. Great pull nonetheless, just wondering how your clock was looking?
 
Wrivest said:
Gotta ask bro, were u rushed on your DL? Usually you are more vertical and better set. Great pull nonetheless, just wondering how your clock was looking?
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Ask away. No rushing with deadlifts at all in meet. It's the most efficient lift at a meet. I wasn't feeling the greatest after my squats and then having to wait 8 hours to pull...was just wore out and tight.
 
My cue is spread the floor. I noticed some things on the vid. First is that your shoulders are in front of the bar. That may be why it looked rushed. There's also not much arch in the lumbar or tightness in the scapula. The lack of tightness in the scapula is probably related to the AC issue and will fix itself. The lack of arch is hard to say, though.
 
Rodja said:
My cue is spread the floor. I noticed some things on the vid. First is that your shoulders are in front of the bar. That may be why it looked rushed. There's also not much arch in the lumbar or tightness in the scapula. The lack of tightness in the scapula is probably related to the AC issue and will fix itself. The lack of arch is hard to say, though.
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I appreciate the feedback. I agree, and it was one of my worst pulls. I usually think that my back tightness is my one constant with my pull. They noticed a lack of back tightness during my warmups as well. I'm guessing it's a combination of fatigue, tightness, lack of hip mobility at the time? I gots some work to do.
 
Sean1332 said:
I appreciate the feedback. I agree, and it was one of my worst pulls. I usually think that my back tightness is my one constant with my pull. They noticed a lack of back tightness during my warmups as well. I'm guessing it's a combination of fatigue, tightness, lack of hip mobility at the time? I gots some work to do.
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Fatigue no doubt plays a role. I'd go with hip mobility as the likely culprit as it's likely preventing you from opening up and establishing your position.
 
Rodja said:
Fatigue no doubt plays a role. I'd go with hip mobility as the likely culprit as it's likely preventing you from opening up and establishing your position.
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I started rolling out and stretching after my squats but there was no getting them back to how they were for my squat. I was getting lazy lol
 
Sean1332 said:
I started rolling out and stretching after my squats but there was no getting them back to how they were for my squat. I was getting lazy lol
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HA!! I may call it fatigued, but not quite lazy!! My form/back position looks exactly the same once I get tired. I'll lift with my spine neutral, like yours was, but that's when I know that tank is pretty well empty
 
Wrivest said:
HA!! I may call it fatigued, but not quite lazy!! My form/back position looks exactly the same once I get tired. I'll lift with my spine neutral, like yours was, but that's when I know that tank is pretty well empty
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Oh I was lazy lol This was supossed to be a two day meet but Easter is today. 4, 45-minute long flights with a half hour intermission between squat bench and deadlift. There was some "fuuckitness" going on. That's no excuse though. I need to better myself.
 
Sean1332 said:
Oh I was lazy lol This was supossed to be a two day meet but Easter is today. 4, 45-minute long flights with a half hour intermission between squat bench and deadlift. There was some "fuuckitness" going on. That's no excuse though. I need to better myself.
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The meet that was supposed to happen here in April was canceled about three weeks ago because they didn't look at a damn calendar and realize it was Easter weekend.
 
Sean1332 said:
I did that first one, as per your rec, and it helped. I'll do that second one tonight. Thanks, man.
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You have to play around with your positioning. The main cues in my head are double chin and drive my head to the ceiling/ass to the floor
 
So whats your plan for the next training Cycle anything new?

And I am a firm believer that u have a 600lbs+ deadlift inside u trying to escape just let it out man
 
Technical
Physical
Mental


It always falls into one of these three. The technical portion is the main part as you've been able to see flaws. I don't see physical as the issue with you, but I'd say there's some mental block as well.
 
Duramaxhd said:
So whats your plan for the next training Cycle anything new? And I am a firm believer that u have a 600lbs+ deadlift inside u trying to escape just let it out man
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Same as I've been doing I think. Conventional pulling for a couple weeks, then sumo. Some box squatting with the squat bar and SSB. More front squats. I'd like to double 620 over the summer.
 
Rodja said:
Technical Physical Mental It always falls into one of these three. The technical portion is the main part as you've been able to see flaws. I don't see physical as the issue with you, but I'd say there's some mental block as well.
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I appreciate it man. Gonna give my hips a break for a couple weeks from it and then dive back in and figure it out.

As for mental...I know where I stand squatting. I know how it's going to feel every single time. It's not like that with deadlift. So once I get confidence in technique, then hopefully that can lift the mental block.
 
Good job at the meet! 620 flew up in the vid. DL definitely looked a bit more tired/tiring. Solid numbers & we all know you've got these beat next time -
 
That was some crazy rounding of the back. I blame your setup and your mentality. That said you still blew the weight up.

A 1450 total is nice
 
-Lower

Warmup
Lax mash glute
Foam roll ITB/HF
Bulgarian Split Squat
X-Band walks
Box jumps-waist high

Conventional Speed Pull
285+Miniband (~50lbs) x 10 doubles
*30 sec rest between sets

Walking Dumbell Lunge/Cable Crunches
50x4x8/190x4x15

Glute-Ham Raise
Bodyweight x4x10

Dumbell Swings
70lbs x2x20, 25 sec rest between sets

My lower explosive/dynamic days will be done Westside style I think. Been reading up on Rate of Force Production. Band/chain tension on pulls and box squats. Rep days will be no less than 5 reps, no accomodating resistance or box. Heavy days will be kicked up a notch, possibly with different exercise selections during the first few weeks. I'll be adding in some box jumps and now the prowler and sprints since the weather permits it now. Upper will be how it had been: lots of back, and working all the other bench press muscles I can without horizontal pressing. Any thoughts?
 
Annnnnd back on the diet because I feel terrible after eating Chinese and pizza for two days straight. Will be eating at maitenance calories to see what happens since I can't remember the last time I haven't eaten in a surplus. I'll still backloading carbs every night. I'll be adding in a carb powder with every workout, regardless of training time.
 
Sean1332 said:
My lower explosive/dynamic days will be done Westside style I think. Been reading up on Rate of Force Production. Band/chain tension on pulls and box squats. Rep days will be no less than 5 reps, no accomodating resistance or box. Heavy days will be kicked up a notch, possibly with different exercise selections during the first few weeks. I'll be adding in some box jumps and now the prowler and sprints since the weather permits it now. Upper will be how it had been: lots of back, and working all the other bench press muscles I can without horizontal pressing. Any thoughts?
Click to expand...


I was just looking into how I'm going to incorporate box jumps, sprints, & hiit training of various sorts into my schedule. Also, I was just noting in my log that I have noticed a great deal especially in bench from the weighted chins & pull-downs I've added to my training. Once I get my pull-down up to par, getting away from the cable & putting wide pull-ups in my bench day.
 
LizKing531 said:
I was just looking into how I'm going to incorporate box jumps, sprints, & hiit training of various sorts into my schedule. Also, I was just noting in my log that I have noticed a great deal especially in bench from the weighted chins & pull-downs I've added to my training. Once I get my pull-down up to par, getting away from the cable & putting wide pull-ups in my bench day.
Click to expand...

Hm I'm jut gonna do them wheneve I don't feel lazy lol
 
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