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Sean's Powerlifting Journey

Squats

Safety Squat Bar Squat
Narrower-than-comp
152x8
242x5
342x10
342x10
342x10
342x10 + Belt
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Stiff-legged Deadlift
135x6
225x5
315x6
345x6
365x10
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Tempo Leg Press
3pps x3x10

Half-Kneeling High Cable Facepull
70x3x20

This will be the only week I squat on Monday. I try to plan my schedule so I can always squat at my gym but this week is might be a little off. Next week I'll shift to deadlift Monday and squat Thurs/Fri like normal.

Well, that all sucked ass.
 
Feel like this change is going to be very good for you.
 
So, no more SLDL after SSB. My PC is wrecked. SLDL actually made my abs and upper back sore.

I'll leave SLDL as a DL supplemental and add in GHR or something less PC taxing after squatting. I'll refrain from killing myself with Thursday's deadlifts since I'll be pulling again Monday.

Heading in to push the prowler and maybe do some type of carry.
 
Thats a good conditioning day there. Prowlers and carries. Cant beat it.
 
Prowler pads are worn through. I just pulled a sled inside in the crossfit area with a sandbag and couple 45's on it. Pulled backwards one direction, then pulled forwards the other direction. Then supersetted with bottoms-up KB "waiter" carries one arm down and the other arm back. Did this all about 8 times each.

Then I hung. Made my pecs and lats feel good. The more monkey bar hanging or band hanging is eventually going to lead to some weird powerlifter autoerotic asphyxiation phase.

Unfortunately this is still considered a "light" day with the diet.
 
I love hanging so much. There were no bands that could hold me up at the box where my meet was, so I hung two handed for forever trying to stretch the spine. The one handed hangs make my shoulders happy too
 
herderdude said:
I love hanging so much. There were no bands that could hold me up at the box where my meet was, so I hung two handed for forever trying to stretch the spine. The one handed hangs make my shoulders happy too
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Speaking of hanging. How many pull-ups can you do? lol crazy Invalid Link Removed
 
I warm up with it. I use everything as a warmup.
 
Wow
 
I use hangs during warm-ups. Usually some long two handed hangs (45 sec or so) and some shorter one handed ones (15-30 sec) varying between retracting the shoulders and keeping them relaxed also switching grips (supinated, neutral, wide.) never did em with bands though like herder mentioned, could probably hang around for long duration.
 
She squats more than me. Damn it.
 
Sean1332 said:
Female 165 squatting 501. There's multiply chicks not even coming close to that. That's awesome NomZ you know her?
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Seen her around at CSA and Boss, don't know her. Some of my Boss friends do and say she's super quite and humble.
 
herderdude said:
Put a band over the bar and under your feet, though I was under the impression we were talking about banded bat hangs.
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At first I thought it was bat hangs until the talk progressed. Thanks nonetheless.
 
Incline Dumbell Press
50x4x10

Incline Skullcrusher
75x5x12

Incline Flys
20x3x10

DB 3-Ways
15x3 (10, 10, 15)

Banded Tri Ext
x100

RC work

Buffalo & Swiss Bar were no-go's. I could feel that pinched nerve while doing the flys, and could tell an obvious difference and pecs in terms of tightness. Im going to start home graston and TENS and get into the Chiro for an adjustment and laser treatment. I'm not worried that it's a damaged RC anymore. I can tell it has regained strength when doing ER's and has caught up with the other side, plus it doesn't hurt when I do them either. Also, doing side lying windmills is usually excruciating but I had full ROM doing them.
 
Doubt hot or cold laser will do anything.
 
Sean1332 said:
Boo. Adjustment and real graston might help at least.
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Did diddly for me and I think the research is pretty sketchy on it.

Graston and ART for sure, break up the bad stuff, keep in place with corrective work. Your chiro prescribe anything for you to do, or you just doing the best you can yourself?
 
NomZ said:
Did diddly for me and I think the research is pretty sketchy on it.

Graston and ART for sure, break up the bad stuff, keep in place with corrective work. Your chiro prescribe anything for you to do, or you just doing the best you can yourself?
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The laser always magically works when I'm there. But then again, is it making everything fire correctly the same way warming up could?

He tells me to do home graston on the days I don't see him after using the TENS (I haven't seen him in a good while though) The exercises he tells me to do are similar to Cressey/Gentilcore stuff.
 
Sean1332 said:
The laser always magically works when I'm there. But then again, is it making everything fire correctly the same way warming up could?

He tells me to do home graston on the days I don't see him after using the TENS (I haven't seen him in a good while though) The exercises he tells me to do are similar to Cressey/Gentilcore stuff.
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I don't think so.

From what I remember, hot laser had to do with mitochondrial activity upregulation.
 
Deadlifts

Conventional
-Stiff bar, beltless, straps
135x8
225x5
315x2
340x10
340x10
340x10
340x10

Squat
-High Bar, Oly Shoe, Narrow As Fuk, Paused
315x6
335x6
365x6
315x6

Barbell Rows
135x15
185x12
225x8
225x8

Single-Legged DB SLDL
50x3x8

Ice Cream

Biggest god damn leg pump ever.
 
Ice cream! ????
 
Oh and nice session too
 
I don't know how you guys do any squats narrow.
 
capo180 said:
Gotta get some knee flexion going man.
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My knees are as mobile as can be. I don't think I'm capable of a narrow squat.
 
What about your ankles? It's one of those two. People with real good mobile ankles can put their feet together and sit hams to calves.
 
capo180 said:
What about your ankles? It's one of those two. People with real good mobile ankles can put their feet together and sit hams to calves.
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I guess I need to play around and see.
 
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