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Sean's Powerlifting Journey

Also did some explosive knee jumps into box jump, as well as a couple knee jumps with the barbell on my back. Saw Jimmy Pacifico do it with 135. The bar was enough for me.

Edit: Just kidding, just did 135 for 3 singles. That's awesome
 
Strong Meadows Sean. Were you also pressing it at the top?
 
That's awesome. Crystal has to knee jump then box jump immediately after knee jump once a week, among other jumps. I need to get my jump game going.
 
herderdude said:
That's awesome. Crystal has to knee jump then box jump immediately after knee jump once a week, among other jumps. I need to get my jump game going.
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That's what I started out doing. Knee jump and keep them momentum onto the box. I think DeFranco had something on it. Was cool. The barbell was even ****ing cooler, though. Using Oly shoes next time instead of my one-size-too-big Chucks. That'd be my recommendation. The first rep with 135 was no where near explosive enough and I almost ate shît.
 
My explosive days are in the past...wife agrees as well 8/

Do you use straps for the Meadows?
 
I'd be afraid too.

I heard Louie Simmons say they've done this at westside and the record is 315 or 405, I can't remember. Crazy.
 
liftandswim said:
I'd be afraid too. I heard Louie Simmons say they've done this at westside and the record is 315 or 405, I can't remember. Crazy.
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That's absolutely insane. I'll attempt more than 135 with bumpers, and once I have the movement down, but no way 315 would ever be possible. I like these better than box jumps, though. You're forced to be fast.

Now I'll be searching YouTube all night to see someone with 315.

I think @AZMIDLF posted a 405 step up. That was pretty awesome.
 
Can't find the video.

But I did find this video:

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Louie says he's witnessed foreign weight lifters power snatch 225 from a kneeling position. Say what?!
 
Sean1332 said:
After watching that Westside one....I need to widen my kneeling position, and don't internally rotate my feet. No ****ing idea why I did that. Let me know what you make of it. I hate box jumps because they're boring.
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I like to do depth jumps or I should say I used to like them. Yeah, I noticed the ankle pronation during the jump. I'll probably do them in the Sabo's.
 
Sean1332 said:
Good idea. My feet swim an inch in those chucks. Now I shall Google depth jumps.
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They're pretty simple: stand on a short box (<12"), drop off, and either jump onto a higher box or as high as you can. You can also hold DBs during this, but remember to drop them as soon as you initiate the jump.
 
Baby brother went from 455 pull to 529 from depth jumps. He did them and only them on WS4SB speed lower for a couple months last spring.
 
Anyone know of any good shoe inserts for flat footed mofo's like me? Majority of my week is spent in work boots and lifting shoes. Feet are starting to hate me.
 
Sean1332 said:
Anyone know of any good shoe inserts for flat footed mofo's like me? Majority of my week is spent in work boots and lifting shoes. Feet are starting to hate me.
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When I worked in metal fabrication I used to just by somewhat cheap inserts and put them on top of the shoes insert(didn't take it out) and it was pretty solid.

I'd be willing to bet @dmax knows about boots and comfort.
 
I've hear great things about that Dr Scholls foot mapping station from coworkers

I've always spent a good deal of money on boots been mainly red wings and haven't spent anything less the 200 if your feet are sore the rest of u will follow suit

I also like to roll my archs/bottom of my feet at least every other day
 
I don't know **** about insoles, but rolling the bottom of the foot is definitely a biggie for me. I wrap and mobilize my ankles under compression to let my feet articulate better too. Also pin the Achilles with a pipe or I've seen KStarr use his hand and move the foot thru plantar flexion and dorsiflexion is another good one.
 
Hm I have some good danners for boots but everything else still sucks. I roll them a lot. I'll try wrapping them too. I'll see what insoles I can find. Thanks gents
 
Sean1332
Do u wear a 9"(I thinks it's 9)or a 6"high boot I switched to a 6" recently and I find my ankle moves more which seemed to help with keeping my foot less tight
 
Duramaxhd said:
Sean1332 Do u wear a 9"(I thinks it's 9)or a 6"high boot I switched to a 6" recently and I find my ankle moves more which seemed to help with keeping my foot less tight
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Size 10, but my boots gotta be 8". The feet have been an off and on prob forever. I'll be at the mall today (shoot me now) so I'm going to pick up some random inserts and see. I think it's maybe because I stopped wearing running shoes around outside of work/gym. It's just an irritating feeling. No biggie.
 
Deload week again. Switching back to sumo now.

Worked singles up to some beltless 455s. Invalid Link Removed
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KB BSS 2x20
GHR 2x20
CG Seated Cable Row 2x15
 
You think the rest from sumo might have you recovered and fresh in all the right spots. Just curious bc that happens for me if I rest certain lifts, and 2, that looked like it may as well have been 225.
 
rob112 said:
You think the rest from sumo might have you recovered and fresh in all the right spots. Just curious bc that happens for me if I rest certain lifts, and 2, that looked like it may as well have been 225.
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I think the 3 total weeks of block pulls helped my lôckout so I felt good once I broke the floor. Thanks man.
 
rob112 said:
You think the rest from sumo might have you recovered and fresh in all the right spots. Just curious bc that happens for me if I rest certain lifts, and 2, that looked like it may as well have been 225.
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Definitely this.

And idk if it was Rob but somebody up top mentioned buying premade inserts and stacking them on top of your boots' inserts. This is what I do and it seems to help quite a bit (flat-footed size 10 here as well).
 
Deload Bench Singles

6 singles w/ 225
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Felt like crap at first but I started getting my lats to torque it felt. Ended up feeling good.

Flat DB Bench w/ Fat Gripz
50+Resisted Mini x3x20

Bi/Tri
2x20

Triple Threats
2x20
 
I knocked on wood so I can say this, nice to see you haven't had to stop benching in awhile. That's awesome man
 
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