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Sean's Powerlifting Journey

Somewhere Around Last Warmup

Deadlift
*Conventional
135x8
225x6
315x3
*Sumo
405x2
465x1
495x1
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Occluded Superset
GHR/Lunges
3x15 each
 
Laugh all you want, goons! I feel awesome after my butt walks.
 
Test-My-Shoulder-Bench

Bench
Work up to
225x1

Dumbell OHP w/ Fat Gripz
40x3x20

Dumbell Rows
100x3x20

Pullaparts
x a bunch

Brought my grip in near 2" inside the rings. It didnt bother my AC one bit and my shoulder was still stable. Huge plus. 225 was a 3-command with a long pause and it flew up like 135.

I'll get an arm pump and some RC work in tomorrow.
 
I rarely say anything, but I'm here and still learning.
.
 
Sidelying 45deg Abduction
20x2x10

Superset each side w/
Low External Rotation
Micromini x2x12

Both were 4020 Tempo. Slight RC irritation when nothing is warmed up, but considering I've started the abductions with 5lb dumbells, I'll gladly accept the RC strength gain. Left side is beginning to catch up to right side.

Triple Threats
*Focus on TUT
Mini x3x15

Fat Gripz Hammer Curls
30x5xAMRAP

Goblet Squats
*Short mini around knees
35x3x20

Banded Side Steps
*Short mini around knees, short mini halfway up shin
x2x15ft

Half-Kneeling Pallof Press
*2" Isometric Hold
50x2x8

Tonight felt good. Simple and easy. Joints feel good. Stretched my lights against a band throughout the whole session.

Tomorrow I'll be doing bodyweight traveling lunges and light dimmels.
 
Feel Good Day

Goblet Squats/Lunges
35x2x20/35ea Hand x2x20
*I used a 2M wrap to light compress around the high hip and then just above the knee. Felt great.

Glute-Ham Raise
BWx2x15

Reverse Hyper
90x2x20

Minibanded Abductions/Walks
Mini x1x20/Mini x1x20 Steps each

Kettlebell Butt Walk
35lb x15ft

Facepulls
70x2x20

Low Pulley Ext Rotation
10x2x15

Half-Kneeling Anti-Rotation Cable Press
*1" isometric hold
55x2x10

Hip Distractions/TSpine Mash/Pec mash

Feeling good for tomorrow. I needed this after a couple long days at work.
 
Now I'm contemplating turning tomorrow into a full meet but with the SSB.

Contemplating showing up early and hitting something...or when the push:pull is over.

Maybe I should just get this out of my head.
 
Sean1332 said:
Now I'm contemplating turning tomorrow into a full meet but with the SSB.

Contemplating showing up early and hitting something...or when the push:pull is over.

Maybe I should just get this out of my head.
Click to expand...

Either after or not at all, says I. Let's see what you can bench fresh.
 
Hit 310 for my third as a 10lb PR. I don't even think they counted collars so may have been 315. Either way, I had 10 pounds in me. Was locked in.

Over 2 years since I've had a bench PR
 
Sean1332 said:
Hit 310 for my third as a 10lb PR. I don't even think they counted collars so may have been 315. Either way, I had 10 pounds in me. Was locked in. Over 2 years since I've had a bench PR
Click to expand...
helllll yeahhhhh boyyyyyy!!!!!!! Now go kill that dead lift!!!!!
 
Thanks guys!

Damn, breezy, you should have come out haha

545 second attempt was a smoke show. 585 was a show stopper at my knees. Groin hurt a bit. Still happy about my long lost bench PR tho. Videos in a bit.

5 deaddlifts above 600 at my gym today. Awesome
 
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