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Sean's Powerlifting Journey

I do love the chains because I can hit depth and blast out of it fast. Next week I'll do 4 plates and a quarter and keep adding chain for a top set of 3, kind of how I did today. And then I'll be deloading anyways
 
I like 10% 1RM chain weight to get you moving the bar a little faster. I forget where I read it, But an empty bar + accommodating resistance will actually be moved faster than an empty bar.

Carroll likes that number. For SSB it's a good way to get the CNS feeling the weight you'll be using with a straight bar while still being able to complete the reps. Duffin uses 200# of chain for that. But to me, 10% chain weight hardly feels like anything when you're working at 60-70%

You could always taper accommodating resistance down and bar weight up in a long term training block approaching a meet. That's how I would do it. I probably would drop AR 4-8 weeks out, unless you're doing speed work.
 
herderdude said:
I like 10% 1RM chain weight to get you moving the bar a little faster. I forget where I read it, But an empty bar + accommodating resistance will actually be moved faster than an empty bar.

Carroll likes that number. For SSB it's a good way to get the CNS feeling the weight you'll be using with a straight bar while still being able to complete the reps. Duffin uses 200# of chain for that. But to me, 10% chain weight hardly feels like anything when you're working at 60-70%

You could always taper accommodating resistance down and bar weight up in a long term training block approaching a meet. That's how I would do it. I probably would drop AR 4-8 weeks out, unless you're doing speed work.
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Hm so 10% ish would be 2 chains per side MAX I guess. I like the sounds of 200 better lol

Maybe my next training cycle I will try a real chain cycle for ****s and giggles. Maybe I'll even overload with them my first two working weeks after the deload as a supplemental.
 
Chains can be really cool for stuff that is hard at the bottom and really easy after(pauses, pins). There are a few other scenarios I personally like them, but these are individual scenarios.
 
I wanted to redeem my crap bench session so I worked up to a top set of 4 at 255...then the typical "upper" stuff.

I worked on not touching so low. It kept my forearms upright and my chest in the movement.
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I'm thinking of benching 2x a week for the next month. My Saturday session would be the following week's numbers off of a 2-board maybe. Thoughts?
 
Sean1332 said:
I'm thinking of benching 2x a week for the next month. My Saturday session would be the following week's numbers off of a 2-board maybe. Thoughts?
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Think its a great idea. Grease the groove.
 
Sean1332 said:
I'm thinking of benching 2x a week for the next month. My Saturday session would be the following week's numbers off of a 2-board maybe. Thoughts?
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Increasing my pressing frequency has helped tremendously.
 
Sean1332 said:
That's the goal. Last fall I benched 2x/wk going into my gym's push/pull and it's the strongest my bench has been
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Sounds like you've got your answer then.

NomZ said:
Increasing my pressing frequency has helped tremendously.
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My bench seems to love increased frequency as well.
 
Convention Deadlifts
3's up to 505x3 (Rep PR)

4" Sumo Block Pull
315x5
405x5
475x5
475x5 against dragged 66lbs of chain

Dimmel Deadlift
405x10
315x15
225x20

Barbell Rows From Pins
135x10
185x10
225x2x10

Miniband Leg Curls & Leg Ext
100 Each

Barbell Shrugs
225x3x10

At work so I used the stiff bar, so I'm damn happy about that conventional triple with about 2-3 in the tank.

Deadlifting with the chains dragged out in front were some of the hardest deadlifts ever. I had someone reset the chain links each rep. I know it's a geared lifter thing but it was awesome for staying in position.

My lower back is toasted.
 
liftandswim said:
We already know if we see you hitting conventional PRs that you'll blow something big up on sumo when you test
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I hope! As long as technique sticks. I've gotten back into a comfortable foot position and working my hips into the bar from the blocks. One more week and then I get to pull sumo again. Woo.
 
Sumo with forward chains is the bee's knees.
 
Bench
3's up to 265x3 @ 8

Double Paused Bench
245x3x3
225x2x3

Seated DB OHP
60x3x12

Half-Kneeling Facepull
70x5x15

Rear Delt Flys/Bi/Tri

No video of 265 but it wasn't the fastest. Lost some tightness. The double pauses rock.

I had intended on using the 14" cambered bar the next couple weeks to save the shoulders while getting a squat groove back I my stance is too wide. Tried it out today and it just hit my knees. I'll give the buffalo bar a go again. If not, then I'll jump into the squat bar.
 
Sean1332 said:
A guy at my gym has. He's the 181 DT'd record holder and is obsessed with his 3 year old Kraits.
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I have kraits and super constrictor wrist wraps but not knee wraps. Interested in the new patriot wraps. They are on sale today...
 
I'll be staying tuned. I might do a upa meet at my home gym in late september that is wrapped. Its either buy a pair of the patriots or mavericks or just squat in my sleeves.
 
SSB Squats

Work up to
432x3 + Belt
452+50lbs chain x3
452+90lbs chain x3
452+130lbs chain x3
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Drop chain and belt, narrow stance, oly shoe
342x3x8

GHR
+45x5x10

That's all I had in me today. Zero AC.

Diet is back on track. I'm enjoying my 180g CHO Intra/Post workout.
 
Thinking about toying with wraps. I have a few pairs of 2m but if I'm gonna do a wrapped meet no sense in selling myself short. Might as well go 3m.
 
I might attempt the Overkill route again, dunno. My titans are worn out but I have new iron rebels. I'll see how they are after the deload.
 
Sean1332 said:
I'm a fan of 2.5, never tried 3.
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Me either but I'd like to give it a shot. I compete IPA and RPS. Both feds lump knee sleeves in the same division as knee wraps and both allow for 3m knee wraps. Elite total for 275 w/ knee wraps is 1655. Thinking maybe I can get closer if I started wrapping up since there is no difference in the division.
 
Inarius said:
Me either but I'd like to give it a shot. I compete IPA and RPS. Both feds lump knee sleeves in the same division as knee wraps and both allow for 3m knee wraps. Elite total for 275 w/ knee wraps is 1655. Thinking maybe I can get closer if I started wrapping up since there is no difference in the division.
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RPS will at least seperate sleeve vs wrap when it comes down to PLwatch.

Don't know when you competed with them last but now they'll also let you wear forearm cuffs for squat and deadlift, and thumb loops and false grip for bench haha
 
Sean1332 said:
RPS will at least seperate sleeve vs wrap when it comes down to PLwatch.

Don't know when you competed with them last but now they'll also let you wear forearm cuffs for squat and deadlift, and thumb loops and false grip for bench haha
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Yeah they do separate it for Pl watch but not for the competition or their elite totals. Getting a drug free elite total is my ultimate goal.
 
jswain34 said:
I'll be staying tuned. I might do a upa meet at my home gym in late september that is wrapped. Its either buy a pair of the patriots or mavericks or just squat in my sleeves.
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Overkill, powerbelly, or those red ones all damn day.
 
Shirtless! I'm jealous. Epic film angle as well. 580 at the top on the SSB is savage, brother.
 
Sean1332 said:
If powerbelly was ever in stock. Imma do some lookin tonight. What's a good one? I forgot.
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I feel like you'd like the felonies or the executioners. Thing about the felonies is they're pretty stiff, but physically thick. They'll push you back a little more. Pretty stretchy, not plaster cast stiff, but thick. Certainly not as stiff as the Overkills. A great wrap. Perhaps not #1 for carryover, but it could fit your style really well.

The executioners are the stiffer material, a little thinner, and stretchier. They hurt a bunch and cast hard. Only ever got wrapped in them once, never took any weight in them. I'd guess similar to overkill, but not as overkill, if you know what I mean.
 
herderdude said:
I feel like you'd like the felonies or the executioners. Thing about the felonies is they're pretty stiff, but physically thick. They'll push you back a little more. Pretty stretchy, not plaster cast stiff, but thick. Certainly not as stiff as the Overkills. A great wrap. Perhaps not #1 for carryover, but it could fit your style really well.

The executioners are the stiffer material, a little thinner, and stretchier. They hurt a bunch and cast hard. Only ever got wrapped in them once, never took any weight in them. I'd guess similar to overkill, but not as overkill, if you know what I mean.
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Hmm I wish I could test a pair
 
herderdude said:
Nah, Lilliebridge. There should be three raw divisions. Sleeves, wraps, and Lilliebridge wraps.
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Are they really that good? I've heard from a few guys they weren't impressed. Granted I rock 3m apt convicts wrapped by myself and a handler cranked to the max with about a 1-2in tuck lol.
 
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