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Sean's Powerlifting Journey

Things are definitely going right for your pulling Sean. Even the third rep looked smooth as hell. Nice job. First one didn't look hard, just like you lot center of gravity for a second.
 
Your body rigidity was perfect on the pulls. Complete tension and tightness initiated prior to breaking the floor. Very nice work.
 
Bench

Elbow/bicep floss
KB Arm Bar
Foam roll lats
Pullaparts

Bench
45x15
135x10
165x3
185x3
TnG
225x3
245x3
265x3
Paused
225x3x3

Tempo Flat DB Press
75x3x8

Skullcrushers
95x3x8

YTAWLs

Bicep tendon flared up bigtime. Boo.
 
Sean where does the flare up originate from? just trying to figure if I got the same thing going on or if it's something more serious.

Still had a good session man I'd take it :-)
 
Duramaxhd said:
Sean where does the flare up originate from? just trying to figure if I got the same thing going on or if it's something more serious. Still had a good session man I'd take it :-)
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Hm I'd say midway down bicep and into the upper forearm area. I've had zero mfr around the shoulder area in a few days and I have some adhesions on the inside of my bicep and down my forearms that I'm sure are twisting everything up.

and thanks man
 
Thanks i got a lot going on but is improving daily I stayed away from front squat today to give my shoulders a rest from the front rack position
 
Late but great deadlifts bro. I don't know if the horizontal stripes are flattering, but you're looking huge.

Hope that bicep heals fast as well.
 
265 trip a PR Sean? Pretty solid day given the circumstances.
 
herderdude said:
265 trip a PR Sean? Pretty solid day given the circumstances.
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I might as well call it one. I have a video from two years ago of me hitting it for 6 or 9 (one of those numbers) but that was pre-shoulder-fûckage-bro-bench.

Had maybe 3 leftover in the tank. I'll gladly take it.

Cincy, maybe the shirt is just THAT amazing.
 
Awesome work in here, Sean. Pulls looked easy sauce. 10/20/Life treating you well. Or it's the Old Navy gear....
 
Tell the wife to get you some Old Coast Guard gear. The least she could do is get the branch right ffs.
 
Squats

Pre
Mr Hyde, Myosynergy, Green Bulge
Intra
Purple Wraath

Warmup
Glute/TFL/ITB Mash
Hip Airplane
Goblet Squat/BSS
XBand Side Step

Squats
55x15
155x12
245x6
335x3
425x3 + Belt
515x3 + Wraps
565x3
610x0
I untracked with my feet too far behind so second the monolift cradle lifted, I was pitched forward.

BSS
55x4x8

GHR
BWx4x15
 
Sean1332 said:
Nope. When something doesn't go according to plan, I shut it down.
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That's some good will power Sean. I'm sure at those weights it's probably better if things aren't going right as the potential for injury would be greater. Kudos man.
 
I appreciate it guys. It's just a lot of effort to get ready for the set so it's not something I wanted to do again. Deload next week then I'll be doing doubles.
 
liftandswim said:
What's the heaviest single you'll handle in training prior to your meet? Just curious.
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First and second attempts. Third attempt from a reverse orange (light) band.
635/685/705

If I don't progress to where I need to be, then 615/665/685 might be a backup.

All numbers are subject to change.
 
Upper

Super Strict Barbell Rows
*Focus on TUT w/ Grip4orce
225x5
255x5
275x5
275x5
275x5
285x5

j/k...sloppy and fast as **** with straps

Hammer Curls
40x5x10

Grip4orce Barbell Curls
65x5x10

Standing Dumbell OHP
65x5x10

Rear Delt Destroyer

Half-Kneeling Anti-Rotation Cable Press

EFS Hip Series
 
Lol.

I never thought to strap up on rows.... doh...

Sean1332 said:
Forgot I did 100 total Tricep Pushdowns with an EFS Average also
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How re you doing this? Just grabbing the band (attached overhead) and pressing down?
 
Sean1332 said:
God damnit. Mr Hyde didn't kick in until just after my workout. Cracked out now.
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Lol that sucks man.

And I was gonna be like holy ****ing **** if those rows were super strict lol I know you have a strong freaking back but God damn
 
Deloaded Deadlifts this AM

Sumo
405x6 Singles

DB BSS/Seated Cable Row
3x15

I'll go to the gym tomorrow and do a bunch of core work, and high rep leg press/GHR, and stretching. Wednesday I'll deload bench at 205, and squats Friday at 435.
 
Taking advantage of free time while it still exists in my life:

Prowler with 90lbs in the Crossfit area on rubber flooring, taking turns with someone I did variations of:

Slow pushing it down one pass, then dragging it back holding onto handles attatched by light chain.

Within that, I varied it by doing lunges, varied hip height, varied grip height.

Attatched a 4" thick x 35ft rope and pulled it down then pushed it back.

Pulled it down, then facepulled it back.

Probably did 20 total passes.

Low box squat into high box jump.
5x1

Bottoms-up KB Press
3x8

Bottoms-up KB Waiter Carry
3 down and back's

McGill Pull-ups
10x1

McGill Crunches
3x10

Bird dogs
1x10 ea
 
I'll have to google that entire routine....
 
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