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Sean's Powerlifting Journey

Duramaxhd said:
What are the differences in stances I see it a bunch in everyone's logs
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I used a quad dominant narrow stance like this for the front squats:
 

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I'm rocking a hammy band if you're wondering what's on my left thigh. Groin/adductor tie in didnt feel so hot. Had the chiro mess with it and got the band to be safe. Feels good now.

I decreased my rest times quite a bit. Felt very good this session.
 
Strong vid angle. :p

Jelly of the shoes....they went on Back-order right as I wanted that color. I am mulling over some new options now and pulling in my chucks again. :o
 
bolt10 said:
Strong vid angle. :p Jelly of the shoes....they went on Back-order right as I wanted that color. I am mulling over some new options now and pulling in my chucks again. :o
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haha I'm in a crappy basement gym in the barracks....Not too many good places. I did pull my first clean 475 on that platform a year and a half ago

I like wrestling shoes better for deadlift...I like the form fitting. For squatting though, they're awesome

aceroni said:
Nice snatch.
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Thanks bud. Yours the other day motivated me. I think it's a volume PR. Usually I'd be laying on the floor hating myself.
 
Had to pull 360 for 2 sets of 8 tonight from the floor after 3x2 on conventional 4" block pulls w/ 445. Snatch-gripping from the floor sucks - my glutes can barely drive me thru the last rep or two. But I think it's helping my lockout a tad.
 
Hyde said:
Had to pull 360 for 2 sets of 8 tonight from the floor after 3x2 on conventional 4" block pulls w/ 445. Snatch-gripping from the floor sucks - my glutes can barely drive me thru the last rep or two. But I think it's helping my lockout a tad.
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I find that if my grip is too wide, I can't push my hips through, which fries my lower back. Bringing the stance in a tad helps I feel as well. I need more snatch in my life.
 
Upper

Military Press
95x3x12

Dead-stop Dumbell Row
105x4x15

Incline Tate Press
45x5x8

Facepulls
Unmarked weight x4x20

Prone Incline Dumbell Shrug
70x3x15

Pullaparts & External Rotations

It was my first time pressing in a month. The month off definetly helped, as I'm experiencing zero pain. I can tell my right rotator cuff is getting stronger as well. Huge plus. Baby steps.
 
I'm considering supplementing my lower days with some Blood Flow Restriction training. I've been watching a lot of Clint Darden's stuff and it got me to read over it a bit. I'm wondering if my hammy band is tight enough or if I should use knee wraps. Anybody have any experience with it?
 
Sean1332 said:
I'm considering supplementing my lower days with some Blood Flow Restriction training. I've been watching a lot of Clint Darden's stuff and it got me to read over it a bit. I'm wondering if my hammy band is tight enough or if I should use knee wraps. Anybody have any experience with it?
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Your gonna hate life if you do it right. I used it quite a bit when I broke my thumb awhile back and couldn't lift heavy. I still use it occasionally during my GPP days. Breezy has some stuff with it in his log as well. :)
 
bolt10 said:
Your gonna hate life if you do it right. I used it quite a bit when I broke my thumb awhile back and couldn't lift heavy. I still use it occasionally during my GPP days. Breezy has some stuff with it in his log as well. :)
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Was that his occlusion training/giant set?
 
Sean1332 said:
I'm considering supplementing my lower days with some Blood Flow Restriction training. I've been watching a lot of Clint Darden's stuff and it got me to read over it a bit. I'm wondering if my hammy band is tight enough or if I should use knee wraps. Anybody have any experience with it?
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that sounds awful!!! What's the intended benefit? Correctly if I'm wrong, but isn't blood flow/oxygen flow to muscled a pretty major factor in growth and recovery??
 
Blood flow restriction? Like to increase blood flow when you take the band off for lymphatic drainage? Never heard if that training.

I'm late but, nice work in that snatch.
 
From the studies I've read, you only need 30% 1rm for something like 2-3x30 reps.

I noticed my EFS sleeves are enough to occlude my forearms and calves if I fold them over.
 
What happens during the bfr is the wraps trap blood in the muscle bellies, but it's too tight for the blood to leave.

I believe this swelling can break up the myofascia a little bit, leaving room for more growth.

I might be wrong on the second part though

Edit: I've tried them on leg extensions a few times. It's tricky to get it just right, but when you do you get a sickening pump
 
Stuff sounds weird. I wonder what Clint bases this off of(trial and error, studies, PTs, Yo Elliott(jk))
 
Pro bodybuilders have been using it for a while now, but there are actually studies backing it up as well. I know jeremy loeneke (spelling?) Is the guy that did some research on it.
 
Sean1332 said:
Was that his occlusion training/giant set?
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Yup, that round was ridiculous. Occlusion and BFR training are the same thing. I've been using it a lot for arms, legs, and calves over the last year. You can't use much weight at all and for certain exercises I'll just use bodyweight (like slow eccentric walking lunges/sissy squats)


Here's a bunch of info and demonstrations:


Brad Schoenfeld: Invalid Link Removed

Jeremy Loenneke:
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Study showing it may improve recovery as well:
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Norton: talks about the science and demonstrates curls
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Meadows:

wrapping legs- Invalid Link Removed

wrapping arms- Invalid Link Removed

extensions- Invalid Link Removed
 
Woo! Thanks a lot Breezy, and everyone else. I'll be reading up this afternoon. Clint Darden mentioned it helping his hip injury, and I believe you mentioned recovery, Breezy, so I wanted to give it a whirl. I think the slingshot hammy band will work perfect actually.
 
I was gonna post some articles this morning when I had the time, but Breezy beat me to it (and posted more than I would have lol). :)
 
No problem, Sean. I'm interested in hearing what you think. That band should work fine. I've used a lot of different wraps and bands, which all did the trick.
 
Out of all the crap I've tried to allow my hips to open, and get rid of that blocked/impinged type feeling in the anterior hip, the two lowest trigger points there on my lower back are the ones that allow my hip to clear. Why is that, kinseo guys?
 

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Usually would take me 15 minutes to do this. Took me 30 ****ing seconds.

Yes I'm bored in my hotel room. No wifi.
 

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Sean, can we be super buddies? With our combined knowledge, we'll be sumo'ing 700 in no time.
 
I think you might have went a little too far to no homo your way out of that one?
 
Squats
RPE of 6 on last set of 4

Squats
Work up to
455x4 Wrapless RPE 6, Wrapless PR maybe?
495x4 Wrapped RPE 5
545x1 Just because I was feeling fast

Romanian Deadlift
*focus on TUT
315x4x12

Blood Flow Restriction Training-Circuit, 3x15
*using knee wrap on upper thigh*
Leg Ext
Leg Curl
Leg Press

Disguisting ****ing pump. Ouch.

I'm drenched in sweat. Will do some planks and crap in the hotel room with the AC blasting.
 
Sean1332 said:
Squats
RPE of 6 on last set of 4

Squats
Work up to
455x4 Wrapless RPE 6, Wrapless PR maybe?
495x4 Wrapped RPE 5
545x1 Just because I was feeling fast

Romanian Deadlift
*focus on TUT
315x4x12

Blood Flow Restriction Training-Circuit, 3x15
*using knee wrap on upper thigh*
Leg Ext
Leg Curl
Leg Press

Disguisting ****ing pump. Ouch.

I'm drenched in sweat. Will do some planks and crap in the hotel room with the AC blasting.
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Awesome stuff Sean. How'd you like the occlusion?
 
It burned lol. I barely used any weight. My tear drops were flushed red and had a crazy pump after I untied the wraps. We'll see how it feels tomorrow. Myosynergy gives me crazy DOMS lol
 
I think since the weight used is so light it doesn't cause as much micro trauma.

So hopefully less DOMS, but we'll see
 
aceroni said:
I think since the weight used is so light it doesn't cause as much micro trauma.

So hopefully less DOMS, but we'll see
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Well metabolically you're creating more waste product and damage from what I understood, just under much lighter intensities compared to traditional training.

RPE 5 means easy as hell right? Damn
 
NomZ said:
Well metabolically you're creating more waste product and damage from what I understood, just under much lighter intensities compared to traditional training. RPE 5 means easy as hell right? Damn
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Hm we shall see.

I think it was RPE 5 lol 495 with wraps was a breeze and just the single moved quick. I don't even know now lol
 
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