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Sean's Powerlifting Journey

Upper Whatever's

I played it safe and went with a shoulder friendly movement. Slept on my arm last night and it still sucks.

Half-Kneeling Landmine Press/Neutral Pull-ups
*Weight not including bar
50x4x8/BWx4x5

Close-Grip Seated Cable Row
145x4x10

Dumbbell Preacher Curls
20x4x12

Triple Threats
Micro's x3x20

Hanging Leg Raises
BWx2x10
 
Well, for one, every cable system is different it seems. And two, I focused on TUT and hard isometric holds, and remaining completely strict. I guess every movement today was focused on all that. So, made it feel heavy at least.
 
Went in to help someone squat today. Did Cressey's Shoulder Conundtum article for some RC work, and some stuff to unwind my adductors.

I stepped under the bar and went with my old bar position for the Oct meet and felt at home again in terms of spreading the floor, depth, and rebound.
 
Sean1332 said:
Well, for one, every cable system is different it seems. And two, I focused on TUT and hard isometric holds, and remaining completely strict. I guess every movement today was focused on all that. So, made it feel heavy at least.
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I hate that... We have probably 12 or more total cables, and they all have different resistance. It can be tough to keep track of progress. And then there are the ones that have a sticking point...
 
4" Conventional Block Pull
45x12
135x10
225x8
315x3
405x2
435x2
455x2
485x2
495x2x2
+Sumo, just because
495x2
Invalid Link Removed

Barbell Rows
245x5x5

Pulldowns
3x8

Sumo Stance Barbell Shrugs
315x3x10

Banded Hamstring Curls
Mini x a lot

Strapped up. Slick bar, no chalk, and I get yelled at when setting down the bar at work. Screw it.

Good session.

Sumo is still easier.

Bigtime.
 
Sean that looked SO easy. Like RPE 5.

So I suck after I clear my knees. Very strong off the floor. Starting another kingpin cycle Monday to peak for March 28th. Last 2 cycles I've pulled from the floor, then a 10% increase on weight for 4" blockpulls. Then 5% load drop and pulling off a plate for the last 2-3 sets.

This time around going to do all the initial sets off the 1" plate, then idk for the heavier accessory, and then close stance sub-parallel SSB for the last main accessory.

4" blockpulls again, or the same weights from the floor w/ a reverse mini or light in a rack (w/ all tension removed by *******)? Wanting suggestions I am.
 
Hyde said:
Sean that looked SO easy. Like RPE 5. So I suck after I clear my knees. Very strong off the floor. Starting another kingpin cycle Monday to peak for March 28th. Last 2 cycles I've pulled from the floor, then a 10% increase on weight for 4" blockpulls. Then 5% load drop and pulling off a plate for the last 2-3 sets. This time around going to do all the initial sets off the 1" plate, then idk for the heavier accessory, and then close stance sub-parallel SSB for the last main accessory. 4" blockpulls again, or the same weights from the floor w/ a reverse mini or light in a rack (w/ all tension removed by *******)? Wanting suggestions I am.
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Yeah RPE is still low for me. Thanks, man.

I still think you should pull some weight off the floor each session, even if it isn't the main working load. Vary your block heights how you see fit.

As for the reverse bands, I'd save those for when you're working on your attempts, kind of how Minimalist or 10/20 is setup.

Hammer the crap out of your hips. I'd skip the deficit and do RDL or SLDL instead.

All just ideas. No one cure I guess. I'm still figuring crap out for myself.
 
Hyde said:
I pull it towards my hips and want to lean back to help start locking my hips out :(
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Need more glute and hip drive. As with squat, you should seeking to create external rotation. It's not is pronounced as sumo, but you'll still see conventional guys have they're feet slightly turned out to help create the aforementioned external rotation and glute drive.
 
Rodja said:
Need more glute and hip drive. As with squat, you should seeking to create external rotation. It's not is pronounced as sumo, but you'll still see conventional guys have they're feet slightly turned out to help create the aforementioned external rotation and glute drive.
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That last part was a game changer for myself
 
Garbage Bench

Bench
45x10
135x8
160x3
185x3
205x3
225x3
245x3
250x2x3

Paused Bench
225x3x5

Incline DB Press
75x8
85x8
100x8

Banded Tricep Pushdown
Elite FTS Light x 150 total reps

YTL's with a 5

Just felt like crap today. Can't pinpoint what it was. Oh well. Squats tomorrow morning.
 
I remember when 250 for triples was a good day. Hell it wasn't that long ago!
 
Sean1332 said:
Thanks, Rob and haha ya you're right, Dude. Back was just feeling loose, no spring in the legs or pop off the chest.
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Ah, ok. Just a shyt day. That's cool, though. Your shyt days now are your good days of recent past. That's the definition of progress.
 
herderdude said:
Ah, ok. Just a shyt day. That's cool, though. Your shyt days now are your good days of recent past. That's the definition of progress.
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Very true. Just wish I had the drive that I've been having.

I did some hanging afterwards. One handed, lookin like Cliffhanger. Lats are stretched, grip is shot, and had a whole bunch of snap, crackle, and pop happening.
 
I don't have the grip for them but for maybe 10s, but they're pretty gnarly and you'll know immediately if your scap isn't tracking properly.
 
Rodja said:
I don't have the grip for them but for maybe 10s, but they're pretty gnarly and you'll know immediately if your scap isn't tracking properly.
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We have some pipe mounted from the ceiling which has a bit of texture to it so I was fortunate it wasn't on a slick bar.
 
I've been doing my two handed hanging on a fat bar. Went to try it one handed, but it was a no-go.
 
Squats
55lb bar
55x10
155x8
245x5
335x3
425x3
485x3
515x3
515x3

High Bar & Narrow Stance
385x3x5

Goblet Squats
150x3x8

GHR
BWx3x10

I misloaded bigtime. Meant for 505 but forgot about the fat collars. I hit that first set with it and still felt good so I took it for a second and third reps bar speed wasn't optimal. Still moved though. Volume PR for sure.
 
liftandswim said:
Honestly, outside of the very last rep on the last set everything looked like it moved good to me. Strong squatting, I like the commentary going on too. BIG DAWG! Lol
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lol he makes me laugh

and I noticed when I took my breath on the last set, I was still inhaling as I hinged so may not have been the best

thanks man
 
Making it look easy.
 
Doin work doin work. When do the wraps come on?
 
Thanks, gents.

And Dude, I'm not sure. Deload next week. Will find out the next set of plans shortly. Switching back to sumo in another week or two possibly.
 
That makes my knees ache. Wide stance looks so much better for you.
 
Yeah that would definitely get the quads fired up.
 
Upper Light Reppin'

Standing DB OHP
50x10
60x3x10

Meadows Rows
90x8
115x8
125x8
135x8

Incline DB Flys
20x3x20

Fat Gripz Hammer Curls
25x5x15

Prone Inclune Rear Delt Flys
20x5x10

YTL's

Shoulder Ext Rotations
 
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