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Sean's Powerlifting Journey

That rowing... Geeze...
 
My meet roster came out. 150 lifters. There's only 2 other tested 220's to compete against. Greg Panora is lifting there as well.
 
Sean1332 said:
My meet roster came out. 150 lifters. There's only 2 other tested 220's to compete against. Greg Panora is lifting there as well.
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My first meet was 130-some lifters. I'd like to go to another that size but there haven't been any around here. Just a lot going on and it takes so long there's a lot of time to recover and relax.
 
Squat/Deadlift Day

I said **** it with the diet. I wanted to be well recovered for today. I'll have a few days of no lifting once the baby comes and I'll get back on track.

Myosynergy, Mr Hyde, Purple Wraath, Kool-Aid Powder

Glute Mash
Hip Airplane
Goblet Squat
BSS
Banded Abductions

Squat-Comp Stance, 55lb Bar
55x12
145x2x8
235x5
325x2
425x2
475x2 + Belt
525x2
585x2 + Wraps
615x2
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Puke up. Too bloated.

Sumo Deadlift
135x12
235x8
325x2
415x2
465x2
505x2
535x2
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Dumbell Lunges
105x3x8
 
Overshot desired bar speed on 615. Bar was wanting to roll on my left.

Deadlift was right around where I wanted considering it was 5 min after squatting.

Overkills are instensly brutal.

And I have two small tears in each from the very first wrap
 

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Damn man those look tight as hell sucks they got a split in them none of ours do after a year of abuse
I think u could have tripled it
 
You made those squats & pulls look awesome man. Those wraps look intense as hell. And those DB lunges.....sumb!tch dude... That workout was seriously impressive. Once you hit 700, you ever think about getting into gear? You'd look good in one of those bright orange metal jack suits :)
 
As badass it would be to have a huge ass equipped squat....no. I don't have the ability to spend that time in the gym anymore. I do plan on getting some decent briefs, though..eventually.
 
Your strength is inspiring! Freakin house shook on those deads! Well done!
 
Anyone every ask "where's all the weight?" And you answer, "on my bar bish!"
 
Heavy walking lunges have made my adductors/groin feel fantastic post-squat/pull days. More so than light weight, uni leg press, or even BSS. It's like a light switch has been turned on in my Glutes as well, lately.
 
Sean1332 said:
Heavy walking lunges have made my adductors/groin feel fantastic post-squat/pull days. More so than light weight, uni leg press, or even BSS. It's like a light switch has been turned on in my Glutes as well, lately.
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I've been saying this for years!
 
Bench Press

Beastie Ball mash bicep/pec/lat tie-in
Kettlebell Arm Bar
Close-grip Seated Cable Row
Bottoms-up Kettlebell Press

Bench
Bar x15
95x2x8
135x8
165x5
185x3
205x1
225x1
255x1 Tendinitis says no
275x1 w/ slingshot
275x2 w/ slingshot and 2board
285x2

Flat Chain Flys
45x3x10

Chin Tri Ext
45x3x10

Preacher Hammer Curls
25x4x20

Facepulls
45x3x25
 
Light barbell walking lunge emom crippled my glutes...first time I did them was the first time I thought my glutes would cramp :lol:
 
Difference between barbell and dumbbell walking lunges? I'm guessing it's irrelevant.

I wanna do barbell because I don't have to tax my grip. I'm fragile.
 
liftandswim said:
Difference between barbell and dumbbell walking lunges? I'm guessing it's irrelevant. I wanna do barbell because I don't have to tax my grip. I'm fragile.
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I think barbell is "better" because it forces you to maintain an upright torso, especially in a front squat hold. It's easier to want to slouch with dumbells.
 
liftandswim said:
Difference between barbell and dumbbell walking lunges? I'm guessing it's irrelevant. I wanna do barbell because I don't have to tax my grip. I'm fragile.
Click to expand...

No idea I'd assume there's a different stimulus to the core due to changes in center of gravity.

Front rack lunges are even worse and forget about overhead hahahah
 
Sean1332 said:
I got lazy with rotator cuff work.

Now my biceps/elbows hurt.

Derp. Compensating for unstable shoulders.
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Whatcha got for rotator cuff work?
 
So, I guess I could have stuck on schedule this week after all. Decided to do my block pulls which were supposed to be after my normal deadlifts..

5am

Hip Airplane
Goblet Squat/BSS
Banded Abduction

4" Sumo Block Pull
135x12
225x8
315x2
415x2
505x2
545x2
585x2 Rep PR
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As a circuit:

Dumbell Lunge
110x3x8

GHR
45+Miniband x3x8

Chest Supported Seated Row
190x3x10
 
Sean1332 said:
So, I guess I could have stuck on schedule this week after all. Decided to do my block pulls which were supposed to be after my normal deadlifts..

5am

Hip Airplane
Goblet Squat/BSS
Banded Abduction

4" Sumo Block Pull
135x12
225x8
315x2
415x2
505x2
545x2
585x2 Rep PR
Invalid Link Removed

As a circuit:

Dumbell Lunge
110x3x8

GHR
45+Miniband x3x8

Chest Supported Seated Row
190x3x10
Click to expand...

Good looking pulls. Imma need to try these heavy lunges you keep doing.
 
Bar bendin', sidewalk crackin' beastin' Daddy! Nice job brother!
 
I think noticed something on your pulls today, but it's hard to tell from the angle. Have you thought about getting film from the side?
 
Rodja said:
I think noticed something on your pulls today, but it's hard to tell from the angle. Have you thought about getting film from the side?
Click to expand...

I will next time for ya. Have to move some crap around for a side shot. I have one from the side from Monday on a friends phone and my shoulders were wanting to get in front of bar, which I feel like it happend with the 585. Your thoughts?
 
I'm butt hurt because my Bicep hurt so I went against logic and benched again. Focused on a slow and tight descent, and gripping the ****ing **** out of the bar.

Warmup
Lax mash pec/tspine/lat tie in
Some RC stuff
Cable rows supersetted until 225

Bench
Bar x15
95x12
135x10
165x5
185x1
225x1
245x1
275x1
+2 Board
275x2
285x2
285x2
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Barbell Row
225x5
275x2x5
225x2x5

Dumbell OHP/Banded Pushdowns
*Zero rest
45x5x10/AVGx5x20

Hammer Curls
25x5x10
 
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