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Sean's Powerlifting Journey

Sean1332 said:
Hm just looked back in my log at 650. I went 505-555-605-635-650. I do prefer bigger jumps, so maybe 585 is unnecessary. Dial it back maybe?
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I would stick to what you do in training on squat. Deadlift will depend, obviously, on how the first two lifts go.
 
My none expert opinion, I would waste as little energy as possible if your comfortable with big jumps I'd do it. I watch Jayson in training take 100lbs+ jumps all the time so do what u feel comfortable with bud
 
Agreed with ya both. It's full plate jumps until low 4's, then quarter plates to mid 5's. After that, I have limited experience with loading.

Good call
 
I like your set up. Second attempts are attempts you'll hit unless something goes wrong. Puts you in a great position for 3rd attempts(PRs) and most importantly, a PR total.
 
Gotta grab up that 315 bench for 9/9 Arnold qualifying elite total homeboy!

Or just man up and pull six already lolol

I think you're totally setting up to total elite even on a slightly imperfect day anyway.
 
Here's to hoping, man.

So...sprained my finger right after I got done warming up. Don't even know how. Swollen as ****. Wore straps though. I wonder if I can voodoo wrap it.

Deadlift
Last Warmup 2x2

Sumo
485x2x2 probably call it 475 in the meet
525x3x3 from blocks (just used plates)

Lunges
40x4x10
 
Not much ya can do for sprained digits bro. Just ice the hell out of it for a few days and you'll be good. If anything just tape it to the 1 next to it.
So, being poor and all, I'm thinking of just getting some cheap azz Valero wraps from Dicks...worth my time or total waste??
 
Thanks, Rob!

Finger is still ****ed. I'm going to splint it and I'll use the SSB tomorrow for squats and sumo stance box squat with the SSB on Monday in place of deadlifts. Hopefully it will heal up after next weeks deload. I'm avoiding going to medical because they'll place me on light duty (=no lifting)

My shoulders feel great though...

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Swiss Bar Bench
255x2x2
275x3x3 w/ Reactive Slingshot

Close-grip Seated Cable Rows
120x4x12

Incline Rolling DB Tri Ext
40x3x8

Occluded Superset
DB Curls 15x2x20
Light Band Pressdowns x2x20

Ext Rotations & Pullaparts

MyoSynergy has kicked in. Woo. After doing the BFR sets, my shoulders felt incredible doing external rotations. Sometimes my supraspinatus flares up but maybe the blood flow increase helped?
 
My shoulders always feel better with a ton of bloodflow. It is when they get "dry" (poor wording?) that they crackle. :o
 
I third that. Sometimes my aches feel much better the day if the workout then the day before
 
Blah I hate being busy. Load of stress of my shoulders recently at least. Stress has impacted my diet though so things are feeling heavy. I'm on duty for the weekend so....cheat meal weekend it is.

Squats
135x8
235x6
325x4
415x2
465x2
505x1 + Belt
575x2 + Wraps
575x2
615x1 + Reverse EFS Light Band

EFS Yoke Bar Good Mornings
62x20
152x12
242x3
292x3
332x3
332x3
332x3

Post workout: 4 Chobani Key Lime Yogurt mixed with 4 Graham Crackers...amazing
 
We all have those days (mine is everytime I deadlift :p) where things feel heavy. You got the work in though. Enjoy that cheat meal(s). :D
 
I wouldn't complain about doubling 575...
 
Sean1332 said:
Not when I've tripled it half a year ago tho

I can't get that "spread the floor" sensation recently for some reason. That's what made wide stance so awesome.
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Glutes firing?
 
capo180 said:
Banded wall sits? Hmm I'm gonna have to YouTube that.
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[video=youtube;JfHFkG9fjz4]https://www.youtube.com/watch?v=JfHFkG9fjz4[/video]
 
Rodja said:
That's a good video and I've never seen it before, but different than what I'm referring with the banded wall sit.
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Then throw up a pic/vid so I can know and not feel stupid. :o
 
Idk how to tag, so I figure I'd hop over to your thread. Opinion on reebok crossfit lite tr. I know you wore them at one point. Thanks in advance
 
bolt10 said:
Then throw up a pic/vid so I can know and not feel stupid. :o
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It's fairly simple: get double a mini band under the patella, get into a wide stance squat position (think near the bottom of a box squat), and focus on constantly spreading the floor. You don't have to do it against a wall, but it can help if you have balance issues or fall back in the position. Ideally, you don't want the femur externally rotated beyond 15-20 degrees.
 
Sean1332 said:
I love em and still wear them. I hate chucks. I like Oly shoes with a narrow stance tho.
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Do you feel Oly shoes shoot your knees too far forward? (keep in mind I struggle with this, but it's probably more technical than anything). And I always read conflicting opinions on low bar with Oly shoes, thoughts?

Also, what shoes do you recommend? And how does that shoe fit? True to size, small, ect.

Sorry for a million questions.
 
Rodja said:
It's fairly simple: get double a mini band under the patella, get into a wide stance squat position (think near the bottom of a box squat), and focus on constantly spreading the floor. You don't have to do it against a wall, but it can help if you have balance issues or fall back in the position. Ideally, you don't want the femur externally rotated beyond 15-20 degrees.
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Thanks! I am going to try that out.

liftandswim said:
Do you feel Oly shoes shoot your knees too far forward? (keep in mind I struggle with this, but it's probably more technical than anything). And I always read conflicting opinions on low bar with Oly shoes, thoughts?

Also, what shoes do you recommend? And how does that shoe fit? True to size, small, ect.

Sorry for a million questions.
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It is going to be kind of individual. FWIW there do seem to be a lot of the top raw powerlifters who squat a lot in heeled/oly shoes regardless of bar position and stance. I'd say it is hard to truly say unless you try it yourself (which sucks because it is hard to find these kinds of shoes to try on...maybe go to a reebok store and try on some of their crossfit heeled shoes, but don't buy those if it does seem right haha).
 
bolt10 said:
It is going to be kind of individual. FWIW there do seem to be a lot of the top raw powerlifters who squat a lot in heeled/oly shoes regardless of bar position and stance. I'd say it is hard to truly say unless you try it yourself (which sucks because it is hard to find these kinds of shoes to try on...maybe go to a reebok store and try on some of their crossfit heeled shoes, but don't buy those if it does seem right haha).
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Yeah that's what's getting me right now, price. Don't want to order an expensive pair of shoes only be disappointed. That's why I'm tempted to get the cheaper reebok shoe for now and get the Oly shoes for Christmas (where the money wont be out of my pocket). I feel dumb over here stressing about shoes when I only squat 385 though...
 
liftandswim said:
Do you feel Oly shoes shoot your knees too far forward? (keep in mind I struggle with this, but it's probably more technical than anything). And I always read conflicting opinions on low bar with Oly shoes, thoughts?

Also, what shoes do you recommend? And how does that shoe fit? True to size, small, ect.

Sorry for a million questions.
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Curious about the footwear as well - I went from training mostly barefoot to wearing Chucks & have no really frame of reference otherwise
 
Rodja said:
It's fairly simple: get double a mini band under the patella, get into a wide stance squat position (think near the bottom of a box squat), and focus on constantly spreading the floor. You don't have to do it against a wall, but it can help if you have balance issues or fall back in the position. Ideally, you don't want the femur externally rotated beyond 15-20 degrees.
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Do you set up the band to pull forward on the hip? Or outward? Kinda makes sense to have it pull the knee in to force you to push the knees out hard or to set it up to pull the knee out... I dunno. I feel stupid when it comes to most of this stuff haha.

I wear the Adidas cheaper oly shoes, they are like 90$ but when eastbay has there spend 75$ get something off sale is the time to get em. I like em a lot. I just think they help with general depth in the squat, but I would think they aren't great for a guy that squats with a real vertical knee. But if you are a quad squatter they would help, and be 100x better than barefoot squatting, IMO.
 
capo180 said:
Do you set up the band to pull forward on the hip? Or outward? Kinda makes sense to have it pull the knee in to force you to push the knees out hard or to set it up to pull the knee out... I dunno. I feel stupid when it comes to most of this stuff haha. I wear the Adidas cheaper oly shoes, they are like 90$ but when eastbay has there spend 75$ get something off sale is the time to get em. I like em a lot. I just think they help with general depth in the squat, but I would think they aren't great for a guy that squats with a real vertical knee. But if you are a quad squatter they would help, and be 100x better than barefoot squatting, IMO.
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You wrap it around your knees so you have to fight the band from pulling your knees inwards.
 
Duramaxhd said:
Didn't mark bell have something similar a while ago about using his hip band to do the same thing
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I think so. I just double up a miniband.

As for shoes, heeled shoes don't make my knees travel too far forwards because I'm driving my knees outwards. It's really dependant on yourself, whether you feel you'll need them or not. I would just go to a sporting goods store and try a pair on and air squat just to see. Most places sell the reebok crossfit ones now.
 
Speaking of, I just ordered a hip slingshot but think I should've just bought mini bands instead. Oh well...
 
PalmFist said:
Speaking of, I just ordered a hip slingshot but think I should've just bought mini bands instead. Oh well...
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I like the hip circle for things like monster walks, bench pressing (yeah, that's right) and conventional deadlifts and sumo deadlifts. You don't have to get your knees out extremely wide with the hip circle like you do with the bands, and on sump pulls you can wear them closer to your hip so as not to interfere with the actual lift.
 
NattyForLife said:
Really helps with knee valgus while squatting!
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Yes, but that's a little short sighted on the purpose of it. It helps to floss the area and teaches you to spread the floor on the eccentric portion of the lift. You're not going to experience much knee valgus on the eccentric portion and most don't fully grasp the concept of spreading the floor without some form of feedback. The band helps you to focus on doing so while concurrently sitting back.

herderdude said:
I like the hip circle for things like monster walks, bench pressing (yeah, that's right) and conventional deadlifts and sumo deadlifts. You don't have to get your knees out extremely wide with the hip circle like you do with the bands, and on sump pulls you can wear them closer to your hip so as not to interfere with the actual lift.
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Interesting take on using it for bench. Can you elaborate a little further?
 
Just wear it around your knees or upper thighs while benching to teach knees out on bench. A lot of people don't think to get as wide a base as possible with the lower body and externally rotate at the hips while benching. I don't know how well you'll be able to utilize it with your positioning, but you can always give it a shot wearing it up really high on your thighs and let me know what you think.
 
Tired and still on duty. Short workout.

Full Body Circuit

Standing UniLat DB Press 50x3x8
Prone Incline DB Row 80x3x12
Barbell Curls 45x3x20
Tri Ext Unknown x3x12
Pullaparts Mini x3x20
UniLat DB SLDL 50x3x8
Rear DB Lunges 50x3x8
Banded Wall Sits Doubled Mini x3x45 seconds
 
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