Sean's Powerlifting Journey

I get back pain from benching that's related to my psoas tightness, but the cramping it happens in the lower lats/thoracic area.
 
Good talks^^^

If I am flat footed my lb doesn't get sore, but when I get a bigger arch and go on my toes I stiffen up like mother****er
 
Hanging before you bench should mitigate the cramps. When I cramp, I cramp in the same place Rodja cramps, low lats. Though my wide grip board work smoked my upper mid-lats.
 
Squats
4x4 RPE 7 on last set

Squat
415x4
455x4
+Belt
475x4 RPE 7-8, Wrapless PR
+Wraps
515x4
525x4

Suspended Cambered Bar Good Mornings
245x4
265x4
295x4
315x4

Barbell Split Squat
45x10
65x10
95x10
135x8
185x8

Band Resisted KB Swings/TDS Sissy Squat
EFS Average + 35kg KB x3x15/BWx3x12

Vids in a bit. Still creepin on everyone's logs. Was busy on duty last few days. Barbell split squats were easier than I thought, and I'll def bump up weight next time.
 
Narrowed my stance on squats to right around shoulder width. Granted the weight was loads lighter than I have handled in the past (185x10 twice), but I had a MUCH easier time keeping my torso upright and just sitting back with the weight. Plus, abdominal pressure was very minimal. I think squats are back in the program.
 
Yeah. Its been a little challenging, but it has also been fun figuring out what I can and cannot do. Going old school volume has been kicking my ass and I'm adding some serious mass too!
 
supermanjow said:
Yeah. Its been a little challenging, but it has also been fun figuring out what I can and cannot do. Going old school volume has been kicking my ass and I'm adding some serious mass too!
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dude, you're lifting with a hernia?? Good for you man, but isn't that a slightly bad idea? You have a surgery date? (Sorry to pry, just a tad surprised!)
 
Sean1332 said:
Squats
4x4 RPE 7 on last set

Squat
415x4
455x4
+Belt
475x4 RPE 7-8, Wrapless PR
+Wraps
515x4
525x4

Suspended Cambered Bar Good Mornings
245x4
265x4
295x4
315x4

Barbell Split Squat
45x10
65x10
95x10
135x8
185x8

Band Resisted KB Swings/TDS Sissy Squat
EFS Average + 35kg KB x3x15/BWx3x12

Vids in a bit. Still creepin on everyone's logs. Was busy on duty last few days. Barbell split squats were easier than I thought, and I'll def bump up weight next time.
Click to expand...

Congrats on that PR kid and nice chunk of heavy bending work...!
 
Impressive squatting with and without wraps, bud! Rep calculator has you creeping up on a six plate wrapless squat!
 
Sean. I really wanna see a vid of your heavy goodmornings. And the kettlebells, how you set those up w/ a band. Your GM numbers are sick.
 
Hyde said:
Sean. I really wanna see a vid of your heavy goodmornings. And the kettlebells, how you set those up w/ a band. Your GM numbers are sick.
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Second this, banded KB swings you sick fück. Around the hips?
 
I actually been meaning to ask you for a heavy GM vid for a bit. Heavy 4 rep sets sounds (and I know I sound like a *****) dangerous for me, so I wanna see the form you take. I love going heavy on anything, but I have a pre-existing back injury & a poorly executed good morning reeeeally bones me for a bit.
 
Solid freaking work Sean. That's some heavy goodmornigs. And good job on the BSS with the barbell. I have a harder time on my right leg, do you have any disparities?
 
Thanks guys. I appreciate it.

So..I like the 14" Cambered Bar for GM's it's just more comfortable. I specifically like suspended GMs just because it's a bitch lol SSB GMs are amazing too, it just bothers my AC joint now ( :( ) I've done higher reps with that weight. I loose strength on that lift real fast though if I don't consistently do it.

Here's an older set:
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Today's: (set got cut short from editing it for Instagram? dunno wtf I'm doing)
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So the whole KG thing..lol Started with us just doing a set of RDL's with an average band around or hips. It was just a balancing act. So then we set up to do Chris Duffins Ukranian Stallion. My buddy stepped up on the bench and it almost flipped over, so you need the boxes like in the video. So from there we did just a KB swing wih an average band around the hips. Then we said **** it, and attatched a miniband to the KB from the rack, with the average band still around our waist. So, that was my three sets with the two bands..forgot to mention the mini.

We just need heavier kettlebells lol The band made it ****ing stupid hard.

Rob, they were pretty sweet. My left leg is more difficult. That's the side where my glute gives me issues and also pulled Gracilis (which is good now)

Might do Strongman stuff this weekend.
 
Wrivest said:
dude, you're lifting with a hernia?? Good for you man, but isn't that a slightly bad idea? You have a surgery date? (Sorry to pry, just a tad surprised!)
Click to expand...

No problem. It's no secret. I've got an umbilical hernia more than likely caused by an incision from my appendix surgery about 5 years ago. I'm working around it because I really can't afford it right now. As a result, my training has changed drastically. I'm now doing high volume with 30s rest between each set, 3 day split, 4-6 days of lifting per week. Lots of preexhaust and supersets too.
 
Upper Fluff n Buff

Incline Dumbell Press (What what?!)
35x10
50x10
60x8
70x8
80x8
90x8

Pendlay Row
135x5
185x5
225x3
275x3 + Hook Grip
295x3

Lat Pulldown
120x3x10

Decline Swiss Press Bar Skullcrusher
85x2x8
105x2x8

Fat Gripz Hammer Curls/Seated Dumbell Cleans
30 x3x8/15x3x15

Very happy about being able to target my chest again. Little bit of posterior delt tightness doing them but I was able to hit a healthy ROM.

My shoulders have evolved from "injured" to typical "****ed up lifter's shoulders". I call that progress.
 
supermanjow said:
Nice presses Sean! Inclines are supposed to be a good option for bad shoulders too. Anyways, strong lifts!
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Ive heard that but dont understand how incline is better for you shoulder than flat. Also isnt decline supposed to be very easy on your shoulder due to the decreased ROM?
 
NattyForLife said:
Ive heard that but dont understand how incline is better for you shoulder than flat. Also isnt decline supposed to be very easy on your shoulder due to the decreased ROM?
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I find incline DB easier, incline BB harder. Just my experience
 
Thanks for the vids, Sean! I'll have to try the GMs the way you do it. Badass. I'm more comfy w/ the wide stance & belt even though I never do that really, & I think shortening my ROM w/ more weight/less volume will have more carryover to my squat anyway. Excited to try to give it a go.

Glad to hear the shoulders are being so much more friendly to you these days.
 
Hey Sean, and everyone else with beat up shoulders, if you haven't seen the elitefts shoulder warmup series check it out.

Also try this:
do pullaparts with your arms at ninety degrees, shoulders at your side, hands pronated.
The band will be hitting your belly as opposed to your chest.

I'm sure you guys are already doing that, but here's the tweak:

As you do the pullapart, supinate your hands, rotating your palm /pinky up.

I get a much better contraction and get more out of this.
 
aceroni said:
Hey Sean, and everyone else with beat up shoulders, if you haven't seen the elitefts shoulder warmup series check it out.Also try this:do pullaparts with your arms at ninety degrees, shoulders at your side, hands pronated.The band will be hitting your belly as opposed to your chest.I'm sure you guys are already doing that, but here's the tweak:As you do the pullapart, supinate your hands, rotating your palm /pinky up.I get a much better contraction and get more out of this.
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I do a variation like this, 10 reps pronated, elbows flexed at 90 degrees; then 10 reps supinated, elbows flexed at 90 degrees. Also, try straight arm pullaparts with a neutral grip rather than pronated.
 
I've been having a bowl of Edy's Slow Churned every night. It's within my calories so **** it. This Drumstick flavor is amazing though. Every bite tastes like the last bite of a Drumstick-the best bite.

Weighing 220-223, 3400cal. Good stuff.
 

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Sean1332 said:
I've been having a bowl of Edy's Slow Churned every night. It's within my calories so **** it. This Drumstick flavor is amazing though. Every bite tastes like the last bite of a Drumstick-the best bite. Weighing 220-223, 3400cal. Good stuff.
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I go in phases where I eat a tub of that stuff (varying the flavors) weekly. :o
 
I've been using the prego wife as an excuse to DEMOLISH some Ben n Jerry's.... Looks like summer is still "bulking season"
 
Sean, your ice cream binge brings to mind Dom Mazzetti's bulking video. If it fits, it fits. I can't say anything, though. I have 5-7 clean meals a week.
 
Wrivest said:
I've been using the prego wife as an excuse to DEMOLISH some Ben n Jerry's.... Looks like summer is still "bulking season"
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Dude I did the same, and then when my daughter was first born I would make a protein shake aka daddy's baba to go with my baby girls haha

Ace very cool idea as I do that without the twist to it.
 
Sean1332 said:
Weighing 220-223, 3400cal. Good stuff.
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Are u really tracking or is this best guess and u said your back to Carb back loading

I want to start to reintroduced carb into my diet after the meet to hopefully build strength faster and I think this would be a nice gradual way to start
 
Duramaxhd said:
Are u really tracking or is this best guess and u said your back to Carb back loading I want to start to reintroduced carb into my diet after the meet to hopefully build strength faster and I think this would be a nice gradual way to start
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I'm tracking, though I'm not OCD about it. Literally the only difference in my diet, is that I eat my carbs in the late afternoon/early evening.
 
Cool that's how I was going to approach it but only going up to 150-200 for the first few weeks so basically a carb with my dinner I guess
 
Well really it's a lot when I've only been eating 30 a day for the past 3-4 months and only an occasional carb night I will raise it slow just want to give my body time to get use to it is all
 
FYI. Skinny cow cookies and ice cream sandwiches taste amazing and can be macro friendly. Don't let the name turn you off.
 
Sean1332 said:
I've been having a bowl of Edy's Slow Churned every night. It's within my calories so **** it. This Drumstick flavor is amazing though. Every bite tastes like the last bite of a Drumstick-the best bite.
Click to expand...

[video=youtube;Wd8tZiHexPc]http://www.youtube.com/watch?v=Wd8tZiHexPc[/video]

This is really good news for me, because personally, I choose to live my life by repetitive, empty justifications: "It is what it is - P*ssy is p*ssy - A calorie is a calorie"

:beerchug: lol favorite brosciencelife he ever made
 
Deadlift
3x3 Top set RPE 7
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Mash glute medius/TFL
Groin stretch
X-Band walk
Bulgarian Split Squat
Conventional pull 135/225

Sumo Deadlift
225x5
315x5
365x3
405x3
435x3
465x3
475x3 RPE 7

Romanian Deadlift (started off 4" blocks"
405x4x4

Dumbell Lunges
50x3x10
 
Abductors still tight from the other day but the pulls all felt fairly easy. Brought stance in on 475 and felt better set up. Grip didn't hurt my shoulders today. Moved my overhand out less than a quarter inch, and my underhand was a quarter inch wider than my over. Read somewhere to do that for sumo. Felt good.
 
Looked easy breasy beautiful covergirl.

I'll have to try that sumo grip trick...
 
Thanks bubba.

I've been watching it a couple times and I think it helped clear my thigh easier. It was one of those EFS articles where they asked their athletes for random sumo tips. Underhand quarter inch further out than overhand.
 
Soooo wait a tic.... One hand out farther you say?? So crazy I may try it! (If I smash a toe I'm coming to find you!)
 
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