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Sean's Powerlifting Journey

Lol that's some awful pec tightness and scar tissue if just hanging is causing that.

Mine's pretty bad and I can definitely feel the adhesions, but hanging doesn't bother me, Graston tomorrow yay...
 
NomZ said:
Lol that's some awful pec tightness and scar tissue if just hanging is causing that.

Mine's pretty bad and I can definitely feel the adhesions, but hanging doesn't bother me, Graston tomorrow yay...
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Haha yup. I feel it in both pecs pretty good. This left one opened way up though. That was a nasty spot when I was doing graston all the time.

yay for graston pain
 
SweetLou321 said:
Never done either.
My buddy always offers but I've declined assuming I can get by with it and the longer I do the better I'll be. But why not.
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It's not going to hurt anything by doing it. Have him do it, man. I lacked shoulder issues when I was doing it 1-2x/month. It's a good way to break up scar tissue. I have a ton built up around the pec/bi/forearm. I don't have the time to go to my Chiro anymore but I'll do it at home. Zap myself with the TENS, rub some blue heat on it, and dig in with whatever metal object I can find that works.
 
Sean1332 said:
Thanks man. And...Chin-ups :D Pull-ups are still excruciating for my shoulders haha

I've been doin the hanging for a month or so consistently now. I think it's helped with the hook grip.
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I've found neutral grip (it's like a swiss brace across the rack top) never bugs me, elbows, bicep, shoulders, nothing, and obviously it's the strongest so when in doubt I go neutral.
 
Final working session.

Warmup
The usual

Comp stance and TSB
145x8
235x5
325x3
415x1
505x1 + light wrap w/iron rebels
615x1 + light overkill
645x1 + comp wrap
685x1
+reverse average bands
725x1
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SSB Narrow Squat
332x3
422x3
482x2x2

One-legged KB SLDL
35#x3x10

I need to deload my hips, unfuk them, move stance in a smidge, and hit depth. I'm feeling incredibly beat up. But, I came in honestly afraid of 685 but I wanted to get passed it, so I did. Time for a break.
 
After tonight, I will have bathed in 18lbs worth of Epsom salt since Monday lol That alone has been what saved my hips from the last 2 weeks.
 
QL, I'd also free up the attached glute and lat and make sure those are loose.

TFL, sit with a plate in the hip crease.
 
Not sure if you noticed, but Duffin is back on AM answering questions and giving squat tips in this USP promo thread.

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Sean1332 said:
I think I tore up some scar tissue from doing some hanging. It's tender and I can feel the adhesions in it. Possible?
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Hey Sean.I have an old quad injury that flares up sometimes when I foam roll it. Am I breaking up scar tissue? Is this not advised?
 
Circuit
x4 Sets

Bottoms-up KB Press
16kg x12-15
Seated Medium Grip Cable Row
135 x15
Lateral Raises
15 x15
Half-Kneeling Facepull
85 x15

Skulkcrushers
75x3x15
Dumbbell Preacher Curl
20x3x15

More RC work.

I read some stuff from Matt Wenning. He claims he had a client that he made take a full month off from benching and only worked on the external rotators. He then came back and hit a fat PR. I'm hoping I can do something remotely similar. I've put some shape to my shoulders at least. Plan is to ease into dumbbell pressing after the meet..then swiss bar..then see where I'm at work another meet to determine when to fuk with straight bar again.

So, doing the skulkcrushers...it became difficult to lock out the right arm (arm with RC issue) Tricep issue? Or is it still stemming from the RC issues?
 
throneof said:
Hey Sean.I have an old quad injury that flares up sometimes when I foam roll it. Am I breaking up scar tissue? Is this not advised?
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No idea dude. How is it now? I've abandoned foam rolling for the most part (still do ITB and Lats) and do a lot more voodoo wrapping. I'd say if it's hurt from mashing, find another way to unfuk it. If it's tender from all the rolling, then you may have broken some crap up. If so, just lay off mashing it for a bit.
 
Trouble to lock out could very well be RC stuff. That would be my guess. The downstream muscles are not usually that prone to imbalance in my opinion. I could be full of shyt, but what's more likely, a poorly innervated arm from a bum shoulder or asymmetric muscle weakness in a person who performs in a bilateral sport?
 
Nice work Sean! Knew you could go back in after some rest and slay the dragon. If I was on my desktop I'd rep you. Not for your tremendous squat, but for your balls. Tremendous balls
 
Deload Squats

Buffalo Bar
370 for 5 Singles

SSB Rear Lunge
162x2x8

Reverse Hyper
90x2x15

GHR
BWx2x20

Lateral Band Walks
Mini x2x20 steps each

No aches, no pains. I'm enjoying not throwing weight around this week. Looking forward to hitting next weeks "last warmups"

Contemplating combining my squat/deadlift warmup on Monday, bench warmup on Wednesday, and just some blood flow work on Friday? Friday I'll be fasting though so I'm not sure. Ideas?

BW is 226-7 so I should only have to waterload and that's it. Im being careful with calories since I'm not really expending much. Keeping carbs 1:1 with protein. I'm actually not on duty for the meet weekend like I usually seem to be so I don't have to be at work before the meet so I'll have access to an Epsom bath ect

Did some upper stuff on Tuesday. No one cares.
 
The plan for next week sounds good to me.
 
Sean1332 said:
Cool, thanks man. Maybe Friday's blood flow sesh will help drop water a bit faster too.
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It usually does since the pace of it is higher. Your BW is fine right now. That's not even a gallon of fluid whether in be intracellular or extracellular.
 
Upper

Seated Cable Row
x3x15

Flat DB Bench
50x8
65x8
75x8

Barbell Row/Delt Raises
225x3x8/20x3x12

Rear Delt Destroyer
60x60
30x30
8x12 Full ROM and isometric hold

Occluded Bi/Tri's
x3x20 each

Still a little unstable but I wanted to test the waters with the Dumbbells.

Has anybody else looked at Layne Norton's PH3 routine on BB?
 
Dmax posted it up in his log. I checked it out. Pretty interesting. Like reg mentioned in dmax log youd probably need quite a bit of gym time to get through it but it looks like it could be fun to take for a spin someday.

Edit: just went to dmax's log next and saw you saw it.
 
Sean1332 said:
What you suggested a while back. Waterload M-W, cut carbs thurs, fast fri, weighin Saturday. Come Friday night if I'm not under 222ish I'll do an Epsom with alcohol bath maybe.
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Oh cool, wasn't sure if you found something better lol
 
Sean1332 said:
Nope lol been stickin with your plan for the last couple meets actually. 6-8lbs each time usually
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Surprised you don't get more, I've gotten 10-12.

I have some of my lifters competing next Saturday too, gotta get 15lbs off one of them, woof.
 
Squat/Deadlift Warmup

Squat
145x8
235x5
335x3
425x1
475x1
545x1 + Loose Iron Rebels
605x1 + Loose Over kills

Deadlift
135x8 Conv
225x5
315x3 Sumo
415x1
505x1

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Done.

I think I broke up scar tissue in my other pec and that lat, same side with the nerve and RC issue and QL tightness, so hopefully that's good. The bad is-back felt loose today.
 
Did you see the burdick and duffin video on benching with a buffalo bar? Just an idea.

Plus how taxing do you think those band walks would be to recovery?
 
SweetLou321 said:
Did you see the burdick and duffin video on benching with a buffalo bar? Just an idea.

Plus how taxing do you think those band walks would be to recovery?
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I haven't had a chance to watch it yet. Good ideas?

And not taxing IMO. It'd be a good way to fire your glutes up. I warm up with the lateral band walks and I'll do those belted walks on a rare occasion at the end or day after.
 
Sean1332 said:
I haven't had a chance to watch it yet. Good ideas?

And not taxing IMO. It'd be a good way to fire your glutes up. I warm up with the lateral band walks and I'll do those belted walks on a rare occasion at the end or day after.
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Sounds like the kinda bar you need to bench with. Explains how it sets the shoulders and gets the proper motor patterns working. Plus he says a lot of guys with bad shoulders bench pain free even with the extended range of motion.
 
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