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Sean's Powerlifting Journey

Hyde said:
They are really comfy, but I can't stand being the guy taking up a rack for them. Setting up some blocks with a stiff bar will more or less get you the same thing though I suppose.
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Yeah, I hate taking up the rack, but I'm in&out pretty quickly. They're not a main movement or anything
 
Just wanted to get out of the house and I'm deadlifting tomorrow so I kept this quick.

Log C+P
Triples up to 215x3
Drop to 165x8 Push Press

Decline Axle Skullcrushers
98x5x8

Standing Dumbell OHP
45x3x25

Dunno how the **** I managed 215x3 considering I routinely such at pressing. . Leg drive wasn't anything crazy either.

Decline Axle murdered my triceps.
 
Sean1332 said:
Just wanted to get out of the house and I'm deadlifting tomorrow so I kept this quick.

Log C+P
Triples up to 215x3
Drop to 165x8 Push Press

Decline Axle Skullcrushers
98x5x8

Standing Dumbell OHP
45x3x25

Dunno how the **** I managed 215x3 considering I routinely such at pressing. . Leg drive wasn't anything crazy either.

Decline Axle murdered my triceps.
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I'm sure the shorter range of motion helped you with the log there, its such a terrible feeling having that weight on your chest isn't it?

liftandswim said:
Had a friend do that before. Bit his tongue while he was at it. Couldn't help but laugh
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That's one of the reasons I wear a mouthpiece lol.
 
Question for you Sean/guys: I've seen people on IG doing pause-deads, pausing at just below the knee. Is there a benefit or purpose for that?
 
RegisterJr said:
Question for you Sean/guys: I've seen people on IG doing pause-deads, pausing at just below the knee. Is there a benefit or purpose for that?
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Stops them from using momentum out if the sticking point, helps teach you to stay in a good position at the sticking point, strengthen the lower back muscles (probably more, but that's what comes to mind)
 
jimbuick said:
Stops them from using momentum out if the sticking point, helps teach you to stay in a good position at the sticking point, strengthen the lower back muscles (probably more, but that's what comes to mind)
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Thanks. I'll incorporate them.
 
jimbuick said:
Stops them from using momentum out if the sticking point, helps teach you to stay in a good position at the sticking point, strengthen the lower back muscles (probably more, but that's what comes to mind)
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Yep. You'll know if you're not in a good position doing pause deads. Either your back will hurt or the weight won't start moving again lol.
 
liftandswim said:
Yep. You'll know if you're not in a good position doing pause deads. Either your back will hurt or the weight won't start moving again lol.
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I need to start doing this. My power off the floor is terrific and then ******* is just this crappy struggle. Kind of ramped 570 today when I tested everything - half the people said I was too far back to call it clean. Looks like I have some serious form work :(
 
What they said. Pausing at your weakest point will increase the time under tension in that spot and works wonders for improving form (as mentioned if you pause in a bad position it'll either end the lift or feel impossible).
 
RegisterJr said:
Question for you Sean/guys: I've seen people on IG doing pause-deads, pausing at just below the knee. Is there a benefit or purpose for that?
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I personally see no value in it. I want to have max speed at my sticking points to get past them. Its just something ive never understood.
 
SweetLou321 said:
I personally see no value in it. I want to have max speed at my sticking points to get past them. Its just something ive never understood.
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I think my form just sucks - it's a LOT of pulling from a disadvantaged position at the top for me. I can tell it's hard on my back. My speed off the floor/past knees gives me the drive to grind it out, but ultimately my ******* is holding back what I'm capable of pulling now probably.
 
Hyde said:
I think my form just sucks - it's a LOT of pulling from a disadvantaged position at the top for me. I can tell it's hard on my back. My speed off the floor/past knees gives me the drive to grind it out, but ultimately my ******* is holding back what I'm capable of pulling now probably.
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Id personally video from the side my heavy work and make mental form adjustments that correct whatever issues im having. Example: if im finishing my pull with my lumber and not my glutes and have soft knees id start tucking my chin as i passed my knees to fire the glutes and focus on locking out my knees as soon as the bar clears them so they are locked when i finish the lift.
 
Anybody have any cues/ideas for fixing a tendency to hitch? I haven't actively hitched in a long time, like jacking it up or anything, but I tend to lean back while I try to squeeze the glutes/pull hips through. This is where I grind.
Sean1332 how did you fix that? Aside from abandoning my conventional for sumo as my comp lift and bypassing the issue, I'm not really sure how to get around that.
 
Hyde said:
Anybody have any cues/ideas for fixing a tendency to hitch? I haven't actively hitched in a long time, like jacking it up or anything, but I tend to lean back while I try to squeeze the glutes/pull hips through. This is where I grind.
Sean1332 how did you fix that? Aside from abandoning my conventional for sumo as my comp lift and bypassing the issue, I'm not really sure how to get around that.
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I had to start more upright off the floor and work hard to stay that way. That's all you can do. I know you already know to lock your knees and squeeze, so just make your ass strong.
 
1) Could just flat out be too much weight.

2) Weak glutes/tight hip flexors. There was a decent Mike Robertson article I'll find for you.
 
Hyde said:
Anybody have any cues/ideas for fixing a tendency to hitch? I haven't actively hitched in a long time, like jacking it up or anything, but I tend to lean back while I try to squeeze the glutes/pull hips through. This is where I grind.
Sean1332 how did you fix that? Aside from abandoning my conventional for sumo as my comp lift and bypassing the issue, I'm not really sure how to get around that.
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Lock your knees out as soon as the bar passes them. Example would be dan green.
 
The Dude abides.

If hip flexors are tight, I don't know it. They certainly haven't given me any grief in a very long time, since I started warming them before squatting. Prob just need more ass power. So really both points: just get stronger, and try to stay upright.
 
Hyde said:
The Dude abides.

If hip flexors are tight, I don't know it. They certainly haven't given me any grief in a very long time, since I started warming them before squatting. Prob just need more ass power. So really both points: just get stronger, and try to stay upright.
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I dont get why everyone thinks their form issues are always muscular. They are usually technical and execution related.
 
SweetLou321 said:
I dont get why everyone thinks their form issues are always muscular. They are usually technical and execution related.
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That's what I'm saying - sounds like no matter what, I need to learn to get/stay in position better if I want to lift at my muscles full potential. And I need stronger glutes, because who wouldn't always want stronger glutes? But even that won't fix a crappy pull at truly max effort.
 
Hyde said:
That's what I'm saying - sounds like no matter what, I need to learn to get/stay in position better if I want to lift at my muscles full potential. And I need stronger glutes, because who wouldn't always want stronger glutes? But even that won't fix a crappy pull at truly max effort.
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I agree with all of this.
 
Week 4 Deadlifts

Pre-4 ABE, 3 Demiurge, 2 High Volume
Intra-2 Purple Wraath

Glute Mash
Bird Dogs
Bulgarian Split Squat

Conventional Deadlift
DOH
Bar x10
135x10
225x8
Hook Grip
315x5
385x2
415x2
Over/Under + Belt
465x2
485x2x2

2" Conventional Deficit
415x5x3

Dumbell Rows
150x8
180x8
205x8 lol too heavy
155x8

Lat Pulldown
? x3x10

GHR/Reverse Hyper
2 sets of bodyweight

485 felt great. Still low on the RPE scale.
 
I'm not sure if I missed this. Prob a dumb question, But what's the reason for switching to conventional at the moment?? Looks good btw.
 
Build whats weak. If I pull a bigass PR, I'll stick with it maybe. If I don't, at least I'll go back to sumo for meet prep with a strong back.
 
Hold that ******* for a moment on the last rep, son! I know that's ultra minor but I remember your grip failing on the 585 and it's little easy stuff like that that can pay dividends when the intensity gets real. Looking pretty fast & smooth.
 
Hyde said:
Hold that ******* for a moment on the last rep, son! I know that's ultra minor but I remember your grip failing on the 585 and it's little easy stuff like that that can pay dividends when the intensity gets real. Looking pretty fast & smooth.
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My grip failed because my skin ripped wide open! haha But I hear ya. Holdin at the top is the best grip training. Need to remember it. Thanks, buddy.

Speaking of my ripping palms. I've been shaving them once or twice a week when I'm done with the razors I use on my scalp. I intend on never letting them rip open again haha
 
They looked damn good, buddy. Good speed and technique. I'm excited to see how it progresses, even if Byrd wants you to go back to sumo.
 
herderdude said:
They looked damn good, buddy. Good speed and technique. I'm excited to see how it progresses, even if Byrd wants you to go back to sumo.
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Thanks, man.

I'm open to either stance. I just want a ****ing PR. We shall see!

I'm glad I'm working off RPE again. I went in thinking I'd be around 460ish and ended up feeling good for more.
 
555 for both. Near a year ago for the first 555. I know I have more. Have pulled 675 top end via 200lb in chain. 615 off 4". 525 for an easy double after 515x2. My sumo breaks down quicky. One thing goes wrong and the lift stops. I've hit 545 multiple times, I feel like I could triple it. Add more weight and form goes to crap.
 
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