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Sean's Powerlifting Journey

Sean1332 said:
That sucks. I'm hungry. I won't be having a "heavy/hard" day for the next 10 weeks!
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Gonna wither away to nothing and be chugging water to weigh in at 199 on meet day, man?
 
Sean1332 said:
Ooof, never. I just got used to those 4000cal days lol Back to 3600.

Saw your comment. Thanks for that. You're right about the elbows. I realized that after the 260. Oops.
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It's the self handoff, man. That's all. Just think of it as giving you some extra TUT resetting your shoulders after you get it out there.
 
So I tried the kneeling to squat stance jump yesterday with no weight got about 3 inches off the floor lol much respect to u Sean
 
Sean1332 said:
I was watching some more Westside vids, may give this one a go tomorrow:

Squat to a low box and from there, jump onto a high box in front of you.
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For you, I think this is money. So much closer to how you squat and pull. I always thought it was: sit on box, set feet in squat stance, then jump. So many ways to jump, and I do none... hmm.
 
Duramaxhd said:
So I tried the kneeling to squat stance jump yesterday with no weight got about 3 inches off the floor lol much respect to u Sean
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I could do em you really gotta get some pop though.. I tried em with a light weight on my back and it was impossible though lol.
 
They aways yell monkey feet in gym when we squat even while bench cause a couple people bench flat footed. I have notice a great deal of tension when trying to do this. I gave it up thou cause it was almost like I couldn't get down. I'll have to bring it back
 
Interesting video. Super D always taught us to spread our toes and flatten our feet. Still even weight distribution, but not grabbing with toes like I think of when I think monkey feet. Maybe that's his way of keeping us from rolling our feet, I don't know.
 
Meet Prep Week 1 Squats

Pre:
Myosynergy, Stimino, Green Magnitude
Intra:
Purple Wraath, 64oz Gatorade (split pre/Intra/post)
Post:
Chobani, Pronom

Glute Mash
Foam Roll ITB
Voodoo Flossed Goblet Squat/BSS
Hip Airplanes

Squat
*55lb Bar & Comp Stance
55x15
155x10
235x8
325x3
415x3
505x3 + Belt & Wraps
565x3
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585x3
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Pause Squats
415x3x3
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Low Box Squat jump to high box
3x1

Kneeling jump into high box
3x1

Barbell kneeling jump
95x1
135x1
135x1
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Single Legged Good Mornings
95x3x8

Reverse Sled Drags
370x3 Drags
 
Notes:
I almost shut today down. 415 and 505 were grinders. I don't know what was wrong with me. I hated the thought of leaving so I went 10lbs up from my last working week..things felt right. Had 585 on, and aside from lack of air, I felt I had more reps in the tank, which was the goal.

Jumps weren't on the schedule. I just wanted to do them.

Single legged GM's are ridiculously hard.

Reverse sled drags were easy/fun. 35ft each drag.

I'm starting next week on Sunday instead of Monday with deadlifts. I really don't want to deadlift at work. It sucks. My next scheduled deadlift day that will fall when I'm on duty aside from Monday, will be block pulls, so I'll manage that.

Tomorrow will just be some light shoulder pressing and triceps. I'll throw tomorrow's curls in with Sunday's deadlifts.

Recover from squats to deadlift Sunday....took a contrast shower and iced adductors. Rubbed down thighs with arnica and blue emu oil. We'll see how that does. Calories bumped up.
 
I appreciate it, guys. Trying to keep up on the little shît.

Kettlebell Arm Bar
3 ea/ side

Bottoms Up Kettlebell Press
35x2x10

Bottoms Up Kettlebell Waiter Walk
35x2 Trips

SDBOHP
60x5x10

ss w/
UniLat Leg Press
1platw x5x10

Banded Tricep Pushdown
100 reps

Side Lying 45deg Abduction
2x10

Low Pulley Ext Rot
2x10
 
Note on the arm bar: I'll be doing that every bench day. Opened my ribcage right up. Also felt it down my hip flexor in a similar spot as Rodja ELDOA psoas stretch.
 
Sean1332 said:
Tee Cummins squatted 830 today. Damn.
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I desperately want to know how his training is structured that he can just walk into the gym, go balls out, rinse, repeat 4-6x weekly.

Edit: I saw you put that armbar up earlier but somehow missed it. I like the looks of it.
 
herderdude said:
I desperately want to know how his training is structured that he can just walk into the gym, go balls out, rinse, repeat 4-6x weekly. Edit: I saw you put that armbar up earlier but somehow missed it. I like the looks of it.
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"Cummins Power Method" Who knows..

Arm bar felt good. I've done it at home using my kid. Easier with the KB...

Something else I've done: When I put the lax ball into my scap, glute bridge into it, and have that sides arm extended with a KB...sometimes I'll reach my arm back and forth in a pullover type fashion. I feel it open the subscap area at the same time inhialating my scapula.
 
Sean1332 said:
"Cummins Power Method" Who knows..

Arm bar felt good. I've done it at home using my kid. Easier with the KB...

Something else I've done: When I put the lax ball into my scap, glute bridge into it, and have that sides arm extended with a KB...sometimes I'll reach my arm back and forth in a pullover type fashion. I feel it open the subscap area at the same time inhialating my scapula.
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I have done that one with the lax ball and a light dumbbell just for setting the shoulder, but I've never moved around with it much, just rotations. Sounds awesome.
 
herderdude said:
I have done that one with the lax ball and a light dumbbell just for setting the shoulder, but I've never moved around with it much, just rotations. Sounds awesome.
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It sucks. Let me know what you think of the arm bar, though.

I'm definetly keeping the bottoms up KB stuff in the mix.
 
Is he doing another full meet today, already!? Damn man. He is fighting for these lifts.

And very interesting mobility ideas. I may need to steal some
 
Deadlift

Mr Hyde, Myosynergy, Green Bulge

Warmup
Usual

Sumo
Stiff/slick bar
135x10
225x8
315x3
405x3
475x3
515x3
525x3 +1 Rep PR
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Meadows Rows
115x3x8

Pulldowns
180x3x8

Banded Facepulls
Micromini x3x25

It sucked getting setup on the stiff bar as I couldn't get my torso up as much as I had wanted. Still, my desired bar speed was there and it was a +1 easy rep PR.
 
Awesome DL face.
 
Yeah, that's big. Freakin nice. I'm going to have to go big this winter if I wanna stay in your neighborhood.
 
2nd rep was perfect, makes sense with the stiffer bar though. Sweet shirt, bro.
 
RegisterJr said:
Awesome DL face.
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Thank you.

herderdude said:
Yeah, that's big. Freakin nice. I'm going to have to go big this winter if I wanna stay in your neighborhood.
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Thanks brother man.

NomZ said:
2nd rep was perfect, makes sense with the stiffer bar though. Sweet shirt, bro.
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Agreed. First rep had a slow *******. Not hard, just lazy I guess. Mental maybe.

I wear the shirts my wife buys me from old navy when I'm on duty.

Or..I'm actually in a prison.
 
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