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Sean's Powerlifting Journey

Still with only the strong? Something like that...
 
Sean1332 said:
Youngin

And yup. I think the board pressing the next 6 weeks will help. Then another 20 week block into Oct's meet.
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Schwab had me do a lot if board work when I trained with him and it did nothing for my raw bench. Hit 405 off a two board paused, 380 paused off a one board, then 345 off my chest. So I gave up on them 100%.
 
SweetLou321 said:
Schwab had me do a lot if board work when I trained with him and it did nothing for my raw bench. Hit 405 off a two board paused, 380 paused off a one board, then 345 off my chest. So I gave up on them 100%.
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You guys did it all the time? When I did it occasionally, it helps my raw bench. Key word occasionally, and almost always as over singles or supplementary. It did work well for Sean before this 20 week cycle though.
 
I think board benching can be useful for a raw bencher, but I feel it's limited and there are better options out there. The way I see it, board presses would be good for overload before a meet and/or as top end tricep work. The issue is, that I believe something like a slingshot or reverse bands could accomplish both overload and tricep work in a more effective and specific manner. Close grip benching, benching with chains and benching with bands are other methods I deem more worthy. I can see boards being used if the person gets pec or shoulder pain at the bottom end; however, I've still found the slingshot to be better for this.

Tldr: raw board work can be useful for a limited amount of time, but it's hard for me to choose them when other supplementals seem to do the same things better.

Purely my opinion!
 
I'm also not a big fan of board presses for most people because they are neglecting the area where almost all benchers fall apart. At OBB, we have a crew of 5-6 guys, my age, who all heavily rely upon board presses. None of them bench over 325@220. Every single one has issues with falling apart at the bottom and loosing tightness. Once their form breaks down, they fail to generate the force necessary to lock the weight out because they are so uncomfortable and weak in the bottom end. These guys all love their lat work too, but it doesn't seem to carry over, or its not overcoming their deficits from their lack of specificity in practice. This is once again merely anecdotal and my opinion of what I see.
 
I'm not a big bencher, so take this with a grain of salt, but here is what I think makes a big bench

1. Benching (specificity)
2. Increasing power production (chains, bands, CAT, dead presses)
3. Hypertrophy/improved leverages (volume benching, high rep dbs)
4. Shoulder Health (stretching, improving internal rotation)
5. Maintaining proper posture for health (hypertrophy work for back)
 
I also see a lot of people that just tap boards, which to me doesn't help much. I always sink into the board and use leg drive. The board is so much better at transferring body momentum into the bar that I like to use it to teach myself to optimize body momentum without the boards. We all have to remember about that awfully dicked up A/C joint, though. That's why I'm fine with you using boards as often as you like.
 
Awesome bench tips guys.
 
RegisterJr said:
Awesome bench tips guys.
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I agree! Thank you guys.

I will use boards. My AC joints appreciate it, a little more so than the slingshot. My rotator cuff appreciates the slingshot, so both will be used. Close-grip is out of the question unless it's 2-board.

I'll be using chains for a couple weeks. I like them. They're fun.
 
Sean1332 said:
I agree! Thank you guys.

I will use boards. My AC joints appreciate it, a little more so than the slingshot. My rotator cuff appreciates the slingshot, so both will be used. Close-grip is out of the question unless it's 2-board.

I'll be using chains for a couple weeks. I like them. They're fun.
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You doin' the Dardin stuff? I'm doing his lil 4 week raw template right now (which is hella boards lol) and the first week was a blast for sure. No idea if I'll get any stronger, but I'm loving it fwiw.
 
Hyde said:
You doin' the Dardin stuff? I'm doing his lil 4 week raw template right now (which is hella boards lol) and the first week was a blast for sure. No idea if I'll get any stronger, but I'm loving it fwiw.
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No clue. Most likely 1020L but less serious. If that makes sense.
 
Hyde said:
Oh you posted a snip of that 6 week raw westside Darden routine and I thought you had settled on it lol
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I'm back n forth. I'll figure it out by next week. I'll squat bench and deadlift. Outside of that, I have no details lol 1020life/RPE work has netted me the most poundage so..
 
DB Bench
50/60/75/85/60 x10

DB Flys
20x3x20

Seated Cable Row
135x5x10

Prone Incline DB Shrug
50x5x10

Bi/Tri
5x10

Zero desire to lift still. I seriously need to work on soft tissue and mobility. RC is feeling like shît, and my right hip is locked up.
 
Sean1332 said:
I'm back n forth. I'll figure it out by next week. I'll squat bench and deadlift. Outside of that, I have no details lol 1020life/RPE work has netted me the most poundage so..
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I've got one word if you're truly serious about getting stronger: Bosu
 
Hyde said:
I've got one word if you're truly serious about getting stronger: Bosu
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Care to elaborate? Always searching for hip mobility stuff that works.
 
herderdude said:
You guys did it all the time? When I did it occasionally, it helps my raw bench. Key word occasionally, and almost always as over singles or supplementary. It did work well for Sean before this 20 week cycle though.
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6 months straight. Schwab never and I mean never takes weight off his chest until just before a meet.

I agree in his case it helps. But I'm just stating for me they do nothing.
 
HJH said:
I'm not a big bencher, so take this with a grain of salt, but here is what I think makes a big bench

1. Benching (specificity)
2. Increasing power production (chains, bands, CAT, dead presses)
3. Hypertrophy/improved leverages (volume benching, high rep dbs)
4. Shoulder Health (stretching, improving internal rotation)
5. Maintaining proper posture for health (hypertrophy work for back)
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I agree with this for the most part.
 
SweetLou321 said:
6 months straight. Schwab never and I mean never takes weight off his chest until just before a meet.

I agree in his case it helps. But I'm just stating for me they do nothing.
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That sounds like it wouldn't work for me. Dunno, haven't tried, don't have the balls to try it anytime soon. When my shoulders are too bad to take weight to my chest raw on a consistent basis, I'll give it a shot. When, not if. Lol.
 
herderdude said:
That sounds like it wouldn't work for me. Dunno, haven't tried, don't have the balls to try it anytime soon. When my shoulders are too bad to take weight to my chest raw on a consistent basis, I'll give it a shot. When, not if. Lol.
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Lol thankfully I've never had that problem.
 
Squats
405x5

One Legged Leg Press
4x8

Hamstring Curls
4x10

Hips hurt. I'm content eating whatever I want and not doing crap this week.
 
Don't beat yourself up. Don't stay a worthless pile for too long, but this is the perfect time to just do what feels good for a bit.
 
Wish I had access to powerliftingwatch. I'm too cheap. Very cool!
 
Sean1332 said:
Just tell me what you want to see lol
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Hmm, top 198 with wraps totals would be interesting to see. It's something I can try to crack into this upcoming meet.
 
I wonder if Green was truly natty when he competed in the USAPL in 2009 and 2010. It's possible.
 
Sean1332 said:
1565 to be in 3-way tie for #50 overall total
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Thanks! I think I can actually do that IF I hit 198, and that's a big if. 220 on the dot right now.
 
RegisterJr said:
It's not free?



X2

What's the record you broke? 220 raw squat?
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Still waiting for it to be official :(

And yeah, you have to pay to view the Top 50 lists and a bunch of other lists, search people, enter meet/lifter stats. $25/year. If you don't subscribe, you can just view the world records.
 
Sean1332 said:
Still waiting for it to be official :(

And yeah, you have to pay to view the Top 50 lists and a bunch of other lists, search people, enter meet/lifter stats. $25/year. If you don't subscribe, you can just view the world records.
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That's not a bad price, really. I've paid more for other subscriptions.
 
Sean1332 said:
Who needs to pay for subscriptions when there's a pluthera of "tube" sites.

:D
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I don't pay for those types.. lol

Who's the oldest active prominent lifter, off the top of your head?
 
Conventional Deadlift
135x10
225x8
315x5
365x5
395x5
405x5
405x5 +Belt RPE 6
+4" Blocks
405x6
405x6 RPE 7

Romanian Deadlift
315x3x8

Barbell Shrugs
225x3x15

Prowler Push
90x4 Sprints
x3 Drags
x2 Rows

Family is finally done coming and going from my house visiting the newborn so I can afford some more time on the forums and for training.
 
Nice conventional work man.
 
Sean1332 said:
Conventional Deadlift
135x10
225x8
315x5
365x5
395x5
405x5
405x5 +Belt RPE 6
+4" Blocks
405x6
405x6 RPE 7

Romanian Deadlift
315x3x8

Barbell Shrugs
225x3x15

Prowler Push
90x4 Sprints
x3 Drags
x2 Rows

Family is finally done coming and going from my house visiting the newborn so I can afford some more time on the forums and for training.
Click to expand...

He's back
 
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