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Sean's Powerlifting Journey

The PLW top 50 lists are just from the past year, and all time world records are on a different list correct?
 
CountryLiftin said:
The PLW top 50 lists are just from the past year, and all time world records are on a different list correct?
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Right. And they also have a best of the best from the last seven years. With the boom in raw strength competitors, it's not all that different between the two. I wanna say 198 raw bench best of the best #50 is 445 and just for this year it's 407.

The equipped numbers are much different, though. This year a 468 single ply bench gets you ranked, but 584 to be ranked top 50 in best of the best. The equipped divisions just aren't as competitive nationwide. There aren't as many elite competitors in the equipped divisions like there are in raw from 181-275. The numbers to rank are actually lower at 308 and SHW than they are at 220.
 
I feel like the 220 division would have the most competitors nationwide. Such a common size for those that lift given the average height of our population
 
I need to get ranked 198, I'm falling apart over here.
 
Prowler Challenge Day 1

8, 40 yard sprints with 90lbs

Goal was 10 sprints but it starting pouring rain and I had no grip.

8 was more than enough...
 
I'm wearing my Westside Pro Invitational shirt from Super D.

I suposse to need a fun and meaningless squat session.

SSB Box squat with chains and bands it is then.
 
Sean1332 said:
I'm wearing my Westside Pro Invitational shirt from Super D.

I suposse to need a fun and meaningless squat session.

SSB Box squat with chains and bands it is then.
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All the accommodating resistance you got! SSB is Donnie's favorite bar.
 
Ego Squats

Warmup
Lax mash Glute med
Foam roll adductor
Voodoo floss & Cossacks squats
Kettlebell Goblet Squat
Band resisted overhead squat

Safety Squat Bar Foam Box Squat
-Above Parallel
-Belt, Hammy Band at groin & Sleeves
62x15
152x8
242x5
332x3
342x3 +Average Band
392x3 +Band
392x3 +Band +50 chain
392x3 +Band +90 chain
+Double ammonia cap for the most epic of huffs
392x4 +Band +130 chain

Safety Squat Bar Squat
-Narrow stance, Oly shoe, Beltless
342x3x8

Glute-Ham Raise
BW+25x5x8

Need to figure out this ****ing band tension.
 
I also did 3 sets of half-kneeling Pallof press.

I did some measurements and crap. Elite FTS Average Bands are 115lbs at 52 inches choked around the base. We used the scale to determine heigh of the band around the collar with the SSB on my back. It was 50-52".

392 +130 chain + 230lb band tension

Woo!

*EDIT*

It's either 115 each or 115 combined. Disregard!
 
Thanks Dmax.

I told my guy working the monolift MAYBE two reps, but they felt good so I started screaming.

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Above parallel. Too much chain. Pointless bands. Meaningless.

Except my glutes are rocked.
 
Rodja said:
That's a ****load of weight and accommodating resistance.
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And now I'm here doing this on the kitchen counter lol
 

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Sean1332 said:
Thanks Dmax.

I told my guy working the monolift MAYBE two reps, but they felt good so I started screaming.

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Above parallel. Too much chain. Pointless bands. Meaningless.

Except my glutes are rocked.
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It's not pointless - you had fun doing random stuff you don't normally get to do. I did the same thing this week. I pulled sets of 5 off the floor Sumo monday, wednesday I did 2" board presses for sets of 3-5, and friday I went in to do light banded box squats up to a 3RM (actually I went in to work up over 500 in that Inzer single-ply and was gonna use my buddies wraps, but I was 223 atm and worried my legs were gonna explode so I took it off). And said buddy is competing raw w/ wraps at Chris Janek's gym here next saturday so ended up just freesquatting straight weight for a few sets in between wrapping/handling him. No accessory work that day, unless you count getting in/out of the suit for 10 min and wrapping his candy ass.
 
Close-Grip Bench Press
3-Board
95x12
135x12
185x12
205x12
225x6
2-Board
185x8

Seated Close-Grip Cable Row
145x5x10

Seated Dumbell Clean
10x3x15

Banded Tricep Pushdown/Dumbell Preacher Curl
-Occluded w/ Voodoo band
Light x3x15/15x3x15

Great session. Shoulders were pain free and still got some work in.
 
Sean1332 said:
haha

it's a pretty sweet setup
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Have you still been rolling 10/20/Life? Think I'm about to start another Cube Kingpin cycle next monday but a bit on the fence. Or 5/3/1 w/ a heavier boring but big and lots of joker sets. Mainly to be squatting 2x/wk.
 
Hyde said:
Have you still been rolling 10/20/Life? Think I'm about to start another Cube Kingpin cycle next monday but a bit on the fence. Or 5/3/1 w/ a heavier boring but big and lots of joker sets. Mainly to be squatting 2x/wk.
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10/20/Life ended with that meet. Just ****ing around now. Will implement some block up to the December push/pull at the gym (if it even happens)

BBB sounds boring!
 
WooWoooooo! Nice. The competition stiffens and yet you keep climbing.
 
Lower
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Stiff-Legged Deadlift
*All sets are beltless
135x12
225x8
*From 4" Deficit
315x5
315x5
315+66lb chain x5
315+66lb chain x5
*From 1.5" Deficit
315+66lb chain x5
315+66lb chain x5
*From the floor, Snatch Grip SLDL
315+66lb chain x8

Dumbell Step-Ups
*Just below knee high
50x3x8 each leg

Half-Kneeling Cable Pallof Press
*2 second isometric hold
50x2x6

Banded Leg Curls
Mini x3x20

Banded Seated Abduction
*1 second isometric hold
Doubked Mini x2x15

Yuck.

Step-ups suck ass.

Half-kneeling pallof press is incredible. Do it.
 
Eric Lilliebridge pulls with a wide'ish grip maybe there is something to that
could be allowing u to get tighter and closer to the bar
 
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