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Sean's Powerlifting Journey

That rep out looked easy as hell. It may just be with sumo everything has to be just right. It's nice that you are able to pull comfortably each way.
 
I agree with sumo needing everything to be on point or it all goes to ****.
 
That's a sh!tload of volume for fairly heavy % singles man. That would catch up with me quick.

And you've not been eating enough, so I'm not sure what you were expecting - don't feel bad. At least you locked it out! One thing using PEDs teaches you very quickly is that food & sleep still trump EVERYTHING. Your calories or sleep don't happen, and good luck chuck.
 
liftandswim said:
Do it! (read selfish reason below) I've thought about online coaching. I'd really like to hear some first-hand experience from someone I trust.
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Well, I hate volume so I don't see myself doing it because CWS is psycho.

I'm apprehensive about online training as well. There was a member here that had a personalized program by Brandon Lilly for $300. Come to find out, it was the same as his friends who did it too. I've heard that elsewhere too.

So...I know this won't be a personalized program, but it's 100 bucks to have an open connection with CWS for 6 weeks.
 
Why do u feel u need coaching from what I can tell u do very well with evaluating your own problems and addressing them from what I can tell your still making progress
 
That is tempting.

I'll say I do think for some coaching can be the best thing for them. If you find the right coach whose methodology you believe and they actually do coach you and alter things (not a cookie cutter plan) the experience can be phenomenal.
 
I'd only do online coaching to try another methodology and have someone else program your numbers. That's why I'm letting Nick handle my programming, so I don't get sloppy with my own programming and to try something new.

I rather save the money for a few hands on sessions with a great technician of a coach.
 
Sean1332 said:
Well, I hate volume so I don't see myself doing it because CWS is psycho. I'm apprehensive about online training as well. There was a member here that had a personalized program by Brandon Lilly for $300. Come to find out, it was the same as his friends who did it too. I've heard that elsewhere too. So...I know this won't be a personalized program, but it's 100 bucks to have an open connection with CWS for 6 weeks.
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I've heard this multiple times regarding Lilly's "custom" programs.
 
liftandswim said:
Do it! (read selfish reason below)

I've thought about online coaching. I'd really like to hear some first-hand experience from someone I trust.
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I did the online coaching with Jason earlier this year and thought he did a great job of programming and answering questions (along with evaluating technique on video).

I'm not sure how it would be from some of these athletes though, but my experience with online coaching was definitely a positive one.
 
I'll hold off. Id rather pay a hundred bucks to go out to Cressey performance again. I might schedule another visit after Christmas. If I had a meet coming up, I would do it I think, but not now.
 
Sean1332 said:
I'll hold off. Id rather pay a hundred bucks to go out to Cressey performance again. I might schedule another visit after Christmas. If I had a meet coming up, I would do it I think, but not now.
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What happened to that gearhead gym you posted the link to?? Have you even gone out there yet? I can't possibly see how a 6wk facebook club w/ CWS could be better than getting with some huge mf'ers every other weekend for an afternoon. I realize you'll spend a lot more in gas, food, & time, but I think training in an environment where you're fighting to keep up would be better than programming help.

You want good programming from CWS? Google his Cowboy Method (Big Texas Method) - bet you dollars to donuts that's what he'll have you on. Volume on volume.
 
Hyde said:
What happened to that gearhead gym you posted the link to?? Have you even gone out there yet? I can't possibly see how a 6wk facebook club w/ CWS could be better than getting with some huge mf'ers every other weekend for an afternoon. I realize you'll spend a lot more in gas, food, & time, but I think training in an environment where you're fighting to keep up would be better than programming help. You want good programming from CWS? Google his Cowboy Method (Big Texas Method) - bet you dollars to donuts that's what he'll have you on. Volume on volume.
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I haven't yet. I love my gym. Some of the guys at that one gym rubbed me wrong at my meet two Octobers ago and heard another similar story.

And ya, I'm guessing the, or his Juggercube thing.
 
Your gym looks legit. I'm not saying to abandon it, more just to check it out for some auxiliary training once in a while. And they may well be dicks, but you won't know for sure unless you go. Another thing to consider is that sometimes the stronger guys don't have a lot of patience, so they come off crappy. But if you prove your salt, they take you in.
 
Hyde said:
Your gym looks legit. I'm not saying to abandon it, more just to check it out for some auxiliary training once in a while. And they may well be dicks, but you won't know for sure unless you go. Another thing to consider is that sometimes the stronger guys don't have a lot of patience, so they come off crappy. But if you prove your salt, they take you in.
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True dat
 
Sean1332 said:
Any of you guys experience achey ankles?
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Other than my tendency to fall over my own feet, no. One thing that I make sure to do when I'm doing unilateral work is to push off of the big toe. It prevents my ankles from moving during the movement as well. This trick really helps during BSS.
 
Rodja said:
Other than my tendency to fall over my own feet, no. One thing that I make sure to do when I'm doing unilateral work is to push off of the big toe. It prevents my ankles from moving during the movement as well. This trick really helps during BSS.
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Hm I'll keep that in mind. Woke up and mine are just sore as fûck today.
 
I swear I saw a post about ankle aches over the holiday week but can't find it.

In short, this post is pointless. lol
 
I do. Don't land on someone's foot when going for a rebound in basketball and don't do heel flips with a skate board. That's what I have learned multiple times :D

Outside of voodoo floss and massage I'm not sure of what to do to help :(
 
Eh, I'll try floss.

My experiment:
Last squat session- I took off my Rehband warm pants after warmups-Suffered from tight hips and glute DOMS
Yesterday's deadlifts- I took off my Rehaband warm pants after warmups-I have tight hips and adductor DOMS

Previous to those two sessions, the last several weeks I've left them on for the whole session, I haven't had DOMS in the high hip area at all, and my hips haven't been overly tight.

N=1. Science. Boom.
 
Bench Opener

Bench
Bar x2x8
95x2x5
135x5
185x3
205x1
225x1
255x1

Fat Gripz DB OHP/Pullaparts
35x2x20/Mini x5x10
40x2x20
35x1x10

Fat Gripz Cable Tri Ext
90x2x50

Bench Mimicked Lat Pulldown
180x3x8

Seated Wide Grip Cable Row
180x3x8

Hammer Curls
25-30x5x20

RC Strengthening

AC Joint was definetly reinjured. It's feeling slightly more stable to hopefully it continues to improve.

Body is back to normal again, finally.

I'm itching to hit something heavy in wraps this Thursday with the SSB.

Bench again Saturday possibly.
 
What do you mean by bench opener?
 
Sean1332 said:
My opening attempt for December's gym meet
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That's what I figured.

Another question I have about meets:

Do you have any way to get in any warmups, or is the opener your warmup?
 
RegisterJr said:
That's what I figured. Another question I have about meets: Do you have any way to get in any warmups, or is the opener your warmup?
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Nah, you'll have warmup stuff. My December thing is just at my gym, so it's whatever, and there will hardly be anyone there.

Real meets should have extra benches and racks. Just warmup while the flight (group of lifters) before yours is lifting. If you have a meet that doesn't provide a warmup area, then I would walk out the door.
 
Ac joint injury is miserable for benching the joint is in the closed packed position and ac joint in general does not heal well and tends to be degenerative
 
braskibra said:
Ac joint injury is miserable for benching the joint is in the closed packed position and ac joint in general does not heal well and tends to be degenerative
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My jagged clavicle from being broken doesn't help out the AC positioning at all. For the last couple weeks it's been the most secure it had been in a year. That bad unrack just jacked it all up though.

Sucks balls.
 
Sorry to hear about the shoulder. You should honestly try to get lift offs with like all working sets of us can. Heal up brotha!
 
Sean1332 said:
They're full of adhesions. I'm going in for Graston/ultrasound/laser tomorrow and Monday.
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That has to be a big reason for the chronic AC issues. The biceps tendon gets out of whack and messes with the internal:external rotator balance.
 
Thanks man, it moved well.

It's not really pain, but just an akward unstable feeling. Say like, my scapula jamming into my clavicle :D
 
Need some Graston too, I miss it. Got a new chiro and he just wanted to use elbows and grease, he was soaked through his shirt by the end of the session and I hadn't broken out in a cold sweat yet. Told him to get the Graston next time lol.
 
Safety Squat Bar Squat
152x10
242x6
332x4
427x3
477x1
517x1
567x1 + Wraps
607x2
Invalid Link Removed
-Wraps, + Oly Shoe
427x3 Paused
242x8 Tempo
152x8 Tempo

Leg Press
180x2x12 Unilateral
180x2x20 Both legs

GHR/Standing Banded Crunches
BWx3x15/Strong x3x15

Forgot how to squat in wraps. Whoops! 'Twas a good day.
 
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