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Sean's Powerlifting Journey

Deadlift-Top Set of 3 RPE 7

Conventional Deadlift
Work up to
435x3

4" Conventional Block Pull
435x3x6

Out. Didn't have it in me today. Tired.
 
You got the important work done. That's 85% of the magic right there. 85% is of course an arbitrary number I'm throwing out, but if you can't have a full meal meat & potatoes is what you prioritize.
 
Last nights session was Klokov Press for 85x3x8 then barbell rows and bis/tris. Nothing exciting. Chiro today and squats tomorrow.
 
Klokovs are rough man.. Did em with 95 for 6-8 one time, haven't gone back to em yet.. I should though, could use an extra movement for the shouldas
 
They were good. Felt good on the bum shoulders. I think next week I'll move into incline pressing with the slingshot possibly. Woo. Had a crap ton of scar tissue scraped out today.
 
Some more ideas for the psoas stretching:



Internally rotating the humerus releases the psoas especially with slight pelvic tilt and tight glutes.
 
Rodja said:
Some more ideas for the psoas stretching: <a href="http://www.youtube.com/watch?v=inKpTU_TFrU">YouTube Link</a> Internally rotating the humerus releases the psoas especially with slight pelvic tilt and tight glutes.
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Good find, man. I'm doing it right now. I showed my chiro so myofascial psoas release today and he dug it.

I let my hammies and adductors get too tight on me. I was able to do some cross-friction on my gracilis and it feels so much ****ing better.
 
Sean1332 said:
Good find, man. I'm doing it right now. I showed my chiro so myofascial psoas release today and he dug it. I let my hammies and adductors get too tight on me. I was able to do some cross-friction on my gracilis and it feels so much ****ing better.
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The one I do most is place the band behind your glute, walk back and drop into a lunge position with the rear leg being the banded leg, keep your torso upright with glutes flexed and posterior tilt (not a typo) of the spine. Wiggle around and find the spot of optimal traction. Once you've found that, slightly rotate towards the lead leg.
 
Rodja said:
The one I do most is place the band behind your glute, walk back and drop into a lunge position with the rear leg being the banded leg, keep your torso upright with glutes flexed and posterior tilt (not a typo) of the spine. Wiggle around and find the spot of optimal traction. Once you've found that, slightly rotate towards the lead leg.
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I actually did that one just last night in between sets of pressing for a couple of seconds. I took the advice from your one psoas video and figured I'd bring my arms up and external rotate and extend the wrists. It was a bitch and a half.
 
Sean1332 said:
I actually did that one just last night in between sets of pressing for a couple of seconds. I took the advice from your one psoas video and figured I'd bring my arms up and external rotate and extend the wrists. It was a bitch and a half.
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Yeah, throwing a band along with the myofascial stretches will test the pain threshold.
 
Squats
RPE 7
3x3 (1 Top Set)

Invalid Link Removed

Warmup
Lax mash glute medius/TFL
VooDoo floss high hip (groin/hams)
Hip flexor distraction
Bulgarian split squat
X-Band side steps

Squat
145x8
235x7
325x5
415x3 + Belt
465x3
510x3 + Loosest wrap

EFS Yoke Bar Good Mornings
265x4x6

Occlusion Superset
*knee wraps around high hip, convo DL stance*

Reverse Lunge/Band Assisted Glute-Ham Raise
30x2x12/x2x12

That's all the pump I could handle. I did a third set without the wrap for 15 each.

McGill Crunches/Dumbell Side Bends

I brought my stance in to maintain more vertical shins so I don't destroy my hips before this training block is even over. With that said, I didn't get too much of that "slingshot" effect I mentioned. My hamstrings are a bit tight and for some reason my chest isn't up as much as it normally is. Bar positioning maybe?

Hip joint is feeling good, SSB sucks ass after not having used it for weeks, and my thighs are swole as **** right now.
 

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I think if I were to approach it I would work up to something that feels heavy when u unrack then drop the weight back just a bit just a thought maybe how I would go about it
 
Sean1332 said:
That's true. I really just want this block to be over with so I can do his balls to the wall pre-contest work.
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I'm about to head into the boring phase of submaximal myself. It's going to be a meh 4-6 weeks without going full bore on squats.
 
Strong meatiness.Squats did look a touch forward, but you're still wide as hell.
 
NomZ said:
Strong meatiness.Squats did look a touch forward, but you're still wide as hell.
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Rodja mentioned in my Myosynergy thread that it may indeed been bar positioning. 465 was set just on top of the spine of my scapula whereas 515 was maybe a half inch above and I think I looked down and not at my chalk X.

Actually feel narrow compared to the last two weeks lol As long as I stay on top of my glute med and hip flexors, my hips are handling it.
 
Gonna be a sad day when I run out of all my Enhanced.... :sad:

Solid squatting (when isn't your squat training solid though??). The issue with your RPE right now is probably just because of how low on the scale you are. Anything below 7 is a wash to me. :lol:
 
bolt10 said:
Gonna be a sad day when I run out of all my Enhanced.... :sad: Solid squatting (when isn't your squat training solid though??). The issue with your RPE right now is probably just because of how low on the scale you are. Anything below 7 is a wash to me. :lol:
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This whole 10 week block is 6 and 7! lol The pre-contest ramps up though but it's only a couple weeks of RPE.

So...should I have done more? ****s confusing lol

and I bet all you reps hoarded the **** out of Enhanced lol
 
Ok, so I forgot to chime in on the slingshotting effect that you experience, but ruminate over this: When we're squatting, no matter what equipment we're in, we're hunting for tension. Think "Loading the suit" or "Riding the wraps".

When you're not in a suit or wraps, you're loading the tension in your hips and hamstrings (or I am, anyway). When I squat without my wraps, I widen up some and sit back more, and that gets me all the tension I need, usually a little above parallel. As mobile as you are, you have to get VERY wide and sit very far back, and you hit that "bottom" of your hips and hams ROM well below parallel.

I could feel in my warmups this past weekend how the extra mobility work left me looser in the hole. I needed to do it to ensure I hit depth with good position on the day, but it was kind of scary to be warming up and not feel the tightness I'm accustomed to.

We know you know how to find the tension when it's time to PR, so I think keeping your stance in a little closer to protect the hips will be good for hip health and for getting you "muscling up" these offseason weights. Then when it's comp time and you're back out wide, you'll be able to maximize tightness and use it to your advantage.

A lot of times, I think PRs come more from learning how to get tighter and gain leverage, rather than from new muscular strength. You're going to be able to attack both with the way you're setting up now.
 
Trying to feel out where my squat will be in 2 wks. I'm wrapless. I'll be about this bodyweight with a better glycogen load probably come meet day, & I'm not taking any peds atm, so I can't expect to gain any ground there. Squat 385 & 405 tonight, & both were tough as hell. Then hooked up an average reverse band/side & did 425 & then 445, both much easier than the 405. Like I said, 405 was extremely high effort, I had to dig deep. Is 425 at the meet a good target for 3rd attempt? I'm not setting a PR for myself at all, just trying to make the best total I can.
 
Average band probably took a crap load off the bottom so I say 425 would be good. Hard to tell without judging bar speed on those first two lifts. If 405 goes up easy as hell, you can play your 3rd attempt by ear. Are you going to deload the week of the meet?
 
Never used a reverse band, but damn if I didn't feel like Superman - it def took a ton off out of the hole. Accordingly, my speed from the bottom was epic & made the finish a breeze. Barspeed was night & day different. 385 was a lot slower & tougher than 445 even. This has made me realize that I really need to build explosive strength out of the bottom, because I'm pretty strong up top. Don't really have any issues with falling forward or anything either. I just struggle out the gate.

Yeah, I'll have 6 days off before it with 3 practice days during that week, all 3 lifts mon & thurs at like 30% or so & a 70% bench day weds.
 
Yeah the average bands took over 100lbs off prob. That's the weakest part of the lift for anyone man so I wouldn't hate yourself for it. 425 would seem like a fair attempt.
 
It felt like 275-315 at the bottom at most I bet. I just need to build explosion. Think I'm gonna work some regular bands into my explosive days next training cycle and try the 50% bw + 20% band tension for a bit. I've only ever got to work with straight weight.
 
As a raw lifter, lights and minis are your friends. Anything above that and you're getting into equipped-type strength curves.

As far as meet day, be sure to give yourself room to make a jump and hit your third attempt. You'll have to see how you feel on the day, but I know for me, I don't want to grind at all on my second attempt. That pretty much blows my wad for attempt 3 even with, say a 10-15# jump. That's just how I lift, though. Everything fast until it all shïts the bed.

I think you'll find that if you pick your third attempts too light and leave weight on the platform, you'll have a better total than if you pick your seconds too heavy, if that makes any sense at all.
 
I used the average because it's called out explicitly in some of the explosive training (not for today's Heavy day, but I haven't had over 405 on my shoulders for 3 months & I wanted to before the meet). But I think overall it's definitely too much tension for any kind of routine usage for me atm.

I don't think I'll attempt over 425, whatever the metric options work out to be. Like you said, better that I KNOW I'm not missing the lift that doubt myself under the bar.
 
I noticed on my 465 lift that my right knee came in a touch.

Today it hurt.

Voodoo wrapped it 4 times.

Knee feels perfect.

Win.
 
Good god your upper legs are looking monstrous. (Post #8616.) Those are child-bearing hips if I've ever seen them! ;)

You know, I only look at the pics in your log, lol, as most other stuff is beyond me, such as this Book of Duderonomy of which you speak, lol.

Keep up the good work, champ.
 
Upper

Half-Kneeling Landmine Press
35x10
45x10
55x10

Meadows Rows
90x10
100x8
120x8
130x8
140x8

Catback Row
*Triangle grip, 2" hold at contraction
Average Band x4x20

Banded Flys
*Ties off high on the rack, reduced ROM, maintained scapular retraction, just wanted a contraction and hold in the chest, 4:2:3 tempo
Minix3x12

Football Bar Skullcrusher/Banded 3D's
95x5x8/Mini x3x12

Dumbell Curls/Strong Banded Standing Crunches

Pizza
Large Meat Covered x 1

Great session.
 
You just reminded me to floss my knees today, left has been tracking weird and has a catch, no me gusta.
 
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