Sean's Powerlifting Journey

Mayhaps you're not mean to squat close, buddy. I'm sure you can get it better than it is when you figure it out. But that's kind of what it's sounding like.
 
herderdude said:
Mayhaps you're not mean to squat close, buddy. I'm sure you can get it better than it is when you figure it out. But that's kind of what it's sounding like.
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Possibly. I think I hurt it when I was deadlifting, with a slightly crooked platform all the weight shifted hard onto my right hip. Blah
 
Beast Metals Circus Dumbell
117x6 singles
127x4 singles

Farmers Carry
Up to 260 each for 3 runs

GHR
+35x4x8

Pull-ups
BWx4x5

KB Hammer Curls
25x4x10

The circus dumbell was light, but very very awkward. Towards the end I finally found a bit of a groove. Second I get it up and rested on the back of my neck, I have to dip and pop it up instantly. That's when my shoulder is the tightest. If I wait, it slides and I lose it.

The top loaded farmer carries were harder than the others. The sway kept jacking me up bigtime.

Skipped sandbags. Feelin hypo and cruddy.

This will be my Friday's the next 6 weeks.

ImageUploadedByAnabolicMinds1464971398.767030.jpg


About 1.2 seconds of my farmer carry is here lol
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Looks like your grip might be a hair too forward on the farmers; makes it harder to accelerate if it pitches back. I know top load is awkward but it's a lot safer with no clamps to blow off mid run at least.

Will you be getting a press command or only a down call on the CDB?
 
Hyde said:
Looks like your grip might be a hair too forward on the farmers; makes it harder to accelerate if it pitches back. I know top load is awkward but it's a lot safer with no clamps to blow off mid run at least.

Will you be getting a press command or only a down call on the CDB?
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I'd imagine just a down command. As long as your off hand is not touching the dumbbell there shouldn't be any issues with doing it the way he talked about.


I agree, farmers are easier to handle when you hold just a little to the rear of the handle. Having the handles leaning forward helps with building momentum and keeping you moving forward.
 
Sean1332 said:
Thanks for the handle tips. I'll try it like that next week.

And just a down command.
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Not too far back, maybe 1-2 finger widths off center at the most.



If your grip fails, you can mash the pinky up against the rear brace for the handle and usually that will help you get a couple more feet though. (Tip I picked up from Marshall back when we trained at the same gym)
 
Yes, a very little shift back goes quite a long way. If your handles hit the ground you'll regret it after all
 
Primary Lower
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SSB Squat
422x3x8
332x3x8

Deficit Deadlift
435x4x6

Leg Press/Hamstring Curls
4pps x3x15/Half stack x3x12

Hammer Curls
15x5x12

I didn't really have a game plan but felt motivated for the first time in a while. I thought I'd grind out a possible set of 8 and then drop the weight to 360ish for some sets but the 422 moved well through the last set.

Deficit pulls sucked. I'll pull Thursday or Friday from the floor, and have someone throw a chain on each side each pull to simulate the keg loading.

I'll attempt close-grip benching tomorrow.
 
Should I do Novice to get my feet wet or Middleweight Open? Novice weights will be easy and I'll murder the deadlift. MW Open will be tough.
 
I guess it just depends if you wanna destroy everything or get your ass kicked a little bit.
 
I've never done novice, and would only recommend it if the weights for open are too heavy to do.


My opinion: if you can do the weights for open (for 75% of the events, even if only for one rep) then you should compete in the open.
 
Sean1332 said:
Should I do Novice to get my feet wet or Middleweight Open? Novice weights will be easy and I'll murder the deadlift. MW Open will be tough.
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I went open so I'd have a shot at the 300# stone. I should have went novice. But there's nothing wrong with going open. Some of the events gave me a whoopin though.
 
Alright **** it, I'll go Open. Even though not a lot of people are signed up for Novice. I think I would regret not doing Open.

So we have a single plate loadable handle at my gym. I'm thinking about getting some paint buckets and sliding them over the handle ends. I could load that thing up with 25's and throw a lid on the bucket. I'd take a fat grip and place it on the handle and wrap it up with athletic tape. If that thing goes to the ground, it's done for but it'll teach me to receive it coming down because I'll need to rep it, and will allow me to work with the same awkward shape/size. Thoughts? Also, thoughts on my deadlift idea? Was just going to start around 400+ and have someone just start dumpin chains on each rep.

Here's what I'll be using:
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As long as you feel confident the weights will NOT come off the handle, that could work.

Deadlift should be fine - you just always train for the weight/rep scheme you kind of expect to encounter. If it's a car dead or some other pull where you have no idea if it will be murderously heavy or a stupid rep fest, you just try to alternate training for both lol
 
With that apparatus, you might want to set up a mock car deadlift. Its different from your conventional deadlift, you need to quad it up and then pull back to lockout. I've never gotten to do it, but every strongman on Facebook swears up and down that it's not the same.
 
herderdude said:
With that apparatus, you might want to set up a mock car deadlift. Its different from your conventional deadlift, you need to quad it up and then pull back to lockout. I've never gotten to do it, but every strongman on Facebook swears up and down that it's not the same.
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We have a couple. Like Jim said it feels like a hacksquat, meets a trapbar high handle deadlift. Straps eliminate grip issues so it really does just focus on quad drive to break and then lock the hips out. Obviously as a lever you want your hands all the way by the tip. 2 inches makes a big difference.






That's what she said.
 
Close Grip Axle Press
175x10
195x6
215x2x6
225x6
235x6

Wide Grip Axle Press
175x3x8

Axle Push Press
(worked up in strict 5's to 165)
175x3x6

Seated Facepull/Rear Delt Fly
55x5x12/15x5x15

10 sets of curls

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So the deadlift will be 6 reps with 5 keg drops. Frame itself (475) and then x5 50ish lb kegs after. I might load 455 on the deadlift bar and then just keep doing reps while someone keeps doing chain on it.

I have no hack squat so after that, should I trap bar deadlift or front squat?

I appreciate your all's help.
 
I remember cws talking about training for a car/frame deadlift like that set up you have above in the pic. He said he would get 2 landmine stations set up side by side loaded up and use that to minic the movement. Idk if thats an option for you or not.
 
I only have one landmine and would rather not half-ass something with 500lbs on it. I've had my share of gym accidents lol I'll see what I can do
 
Lol i dont think i could work that either, but at least wanted to throw the idea out there. I'll see if i can find the article and maybe he has some other options
 
jswain34 said:
Lol i dont think i could work that either, but at least wanted to throw the idea out there. I'll see if i can find the article and maybe he has some other options
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That'd be awesome. I'll keep looking. One of the judges trains at the same time I do so he's helping. And the 18th they're letting everyone practice on the equipment.
 
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Thanks for the find! So I can easily set up in the rack like that. The only difference is that it'll be an actual barbell I'm holding, and not on the side. I'll think of a way to do that.

And I'll hit heavy fronts before or after
 
Deadlift
245x2x5
335x3
435 up to 120 in chain
405 up to 160 in chain

Front Squat
135x5
225x5
315x4x6

Out of time. I don't know why the F I didn't use the smith machine! I looked over at it afterwards. The leverage would have been much more similar. Those deadlifts sucked. I would have appreciated faster chain loading. I was dual wielding those things when he did it.

But front squats were easy.

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Nice of that guy to help you out. Nice of him to give you a little break between reps. But dang. A little hop in the step would be appreciated. That's some good top end for you on conventional, too. Good session.
 
Upper

Single Arm DB OHP
50x8
60x8
70x2x8
Cleaned from the floor each rep
70x2x8

Flat DB Bench
70x5x12

CG Seated Cable Row
130x6x12

Facepulls
100x5x15

Bi/Tri
10 sets each
 
Sandbag Carry
50" height at 30ft (comp will be 48" onto a platform and 25ft)

220#x3x3

Farmer Carry
215x8 sprints at near 50ft

Hanging Leg Raises
BW x3x10

Simulated Country Crush Handle
(Used V-grip handle with Grip Force grips)
(2)100lb plates x4x30sec

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Bag started to get comfortable except for my last two picks. I kept missing getting my left arm underneath so it was just a bear hug.

Thanks for the farmer handle tips. That + Oly shoes sent my ass runnin forwards.
 
Your sandbag pick is where you really need to focus on improving - the best guys won't wait to get set perfect; try to develop your pick so as soon as you rip it off the floor and drop into your lap you're bear hugging it as you immediately extend the hips and begin your charge. Obviously if you don't get it set enough that you drop it you will blow the run but the winner will have a FAST pick. Is Brittany Diamond around to train with? She got disqualified for something at the Arnold on SB carry but she is actually quite fast. I think she mixed up the finish line or something but would have won her heat.
 
Hyde said:
Your sandbag pick is where you really need to focus on improving - the best guys won't wait to get set perfect; try to develop your pick so as soon as you rip it off the floor and drop into your lap you're bear hugging it as you immediately extend the hips and begin your charge. Obviously if you don't get it set enough that you drop it you will blow the run but the winner will have a FAST pick. Is Brittany Diamond around to train with? She got disqualified for something at the Arnold on SB carry but she is actually quite fast. I think she mixed up the finish line or something but would have won her heat.
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I appreciate the tips. Id say the middle 3 were the best of the picks but I wasn confident picking up speed until the end.

I think my gym owner is trying to get her to be one of the coaches for the xfters. Next week I'll be training with the guy that trained with her for the Arnold so that'll help fine tune some skills.
 
Good stuff, can't hurt to be around some experience. I'm not a strongman, I don't train strongman, and I'm definitely not good at it. I'm a naturally slow, non-explosive "athlete" and really not very strong naturally. But I do get to be around it and it's not rocket surgery to watch the trends in the winners.

Improve the speed of your pick=improve your placing
 
Safety Squat Bar Squat
442x4x6
342x3x8

Romanian Deadlift
345x4x10

Single-leg Leg Press
1pps x4 x a lot

Glute-Ham Raise
BW x3x12

Good day. Wasn't easy but not too hard either.
 
Close-Grip Axle Bench
215x4x6

Ultra-Wide Axle Bench
185x3x12

Axle Push Press
160x3x8

Chest Supported Seated Row/Read Delt Fly
130x8x12/25x8x15

DB Shrugs
75x4x15

Oh, and I'm done with that losing weight bull****. Today's pump was magical after having a good chunk of calories yesterday. I saw a vein even.
 
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