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Old 05-07-2013, 05:00 AM   #1121
Sean Dunston
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Re: SAD efforts

Last night was squat and bench night.
Squats-
Warm up
10 x 45
5 x 135
5 x 225
5 x 275
Working sets
5 x 320
3 x 365
1 x 410
1 x 430
1 x 450
Felt a twinge in my left hip on 410. I think I may have shorted 430 and 450 by an inch or so. Glad next week is Deload
Bench
10 x 45
10 x 95
5 x 135
3 x 185
1 x 235
3 x 5 x 210
Bench felt pretty good.
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Old 08-02-2013, 10:56 AM   #1122
Sean Dunston
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Re: SAD efforts

Quote:
Originally Posted by Sean Dunston View Post
Last night was squat and bench night.
Squats-
Warm up
10 x 45
5 x 135
5 x 225
5 x 275
Working sets
5 x 320
3 x 365
1 x 410
1 x 430
1 x 450
Felt a twinge in my left hip on 410. I think I may have shorted 430 and 450 by an inch or so. Glad next week is Deload
Telling.
I should have paid attention to what my body was telling me.
This morning I saw a back specialist and had x-rays done. Waiting for an appointment to get an MRI.
About a month after the above workout, I was squatting even heavier, in preparation for the Pan-Ams, and I really messed up my back. I had been pretty much blaming it on switching shoes (from Do-Wins to Romaleos) too close to competition/too heavy in my training cycle. The Romaleos have a higher heel than my old Do-Wins, and they pitch me forward a bit more than the Do-Wins do. At least, that's my theory. Anyway, it caused some serious back issues. Enough so that I didn't workout for 2.5 weeks prior to the Pan-Ams and I haven't worked out since (it was exactly 4 weeks ago).

It looks like, from the above note, I may have had some underlying issues even prior to aggravating things with the shoe switch.

The doctor this morning said my left glute was not firing with my right. Of course, as soon as she said that, I immediately thought to myself, "I wonder how much I could squat and deadlift IF everything was firing properly."

Well, we'll have to see "what's what" when I get the MRI.
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Old 08-13-2013, 09:11 AM   #1123
Sean Dunston
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Re: SAD efforts

Had the MRI last Thursday, but won't get to see my Doctor to have the results reviewed until she gets back from vacation next week.

In other news, I got a new certification over this past weekend: USAPL State Referee. It was kind of a natural, given the fact that I have done so much judging at CF events, and I have put so much time into training powerlifters, and competing in the USAPL myself.

I put up a blog post about it last night. Link to my blog is in my signature, if you're interested.
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Old 08-14-2013, 07:34 PM   #1124
Sean Dunston
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Re: SAD efforts

What a difference a day makes.
Instead of repeating it here. I'll just link to the blog post. WFS

http://diablogrande.wordpress.com/20...mes-in-3s-too/
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Old 08-17-2013, 12:55 PM   #1125
Sean Dunston
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Re: SAD efforts

first day back under the bar - just taking it kinda easy.
Squats-
10 x 45
5 x 135
5 x 225
5 x 3 x 275

I'm going to try to stay under 70% (about 330#) for a month, until I get some time under the bar.

No sense in going crazy. I've only squatted once since hurting my back on June 17 and that was on July 5 at the Pan-Ams.

I can't believe I have had 2 full months off from training. It's definitely the longest break I've had since knee surgery in 2009.
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Old 02-05-2014, 07:32 PM   #1126
Sean Dunston
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Re: SAD efforts

Quote:
Originally Posted by Sean Dunston View Post
first day back under the bar - just taking it kinda easy.
Squats-
10 x 45
5 x 135
5 x 225
5 x 3 x 275

I'm going to try to stay under 70% (about 330#) for a month, until I get some time under the bar.

No sense in going crazy. I've only squatted once since hurting my back on June 17 and that was on July 5 at the Pan-Ams.

I can't believe I have had 2 full months off from training. It's definitely the longest break I've had since knee surgery in 2009.
Lol.
Well, try 6 months off!
Just had my 3rd workout in the last 5 days.
In addition to the back injury (which was NOT better when I did the above work), I ended up with a torn labrum in my left shoulder. I blame that on a few things: 1) being old, 2) owning a gym and running most of the workouts/doing most of the training, 3) lifting cold (when people dump weights, I'll lift and rerack for them, etc).
Just finally easing back into it.

I hadn't pulled deads since July and did a modest Dead and Press workout Monday, and a Squat and Bench workout today. Accessory work was light reverse hypers, RDLs and upright rows.

Kept the weight of squats manageable - heaviest set at 335.
I had no clue how my body would respond to the deads, so I didn't go over 365.

At this point in my lifting career (and life) I know I've got nothing but time. No need to try to pull 500# and squat 450# on my first week back under the bar.
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Old 06-29-2014, 10:53 AM   #1127
Sean Dunston
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Re: SAD efforts

So, in April I got the invite to compete for Team USA again, and my coach sent me a new program - squatting 3x/week, benching 3x/week and various pulls 3x/week.
I haven't been logging them here, but I've been doing them.
the squat program has been intense - for me. I haven't squatted this frequently for years. plus, he's having me mix up bar position, stance, etc. kind of refreshing.
I still have some flexibility/tightness issues in L4/L5, that I do not expect to improve, but it is manageable.
I leave a week from this Tuesday to go to St. Croix to try to defend my title from last year. The whole shebang should be broadcast on Ustream again. Originally I was scheduled to lift on July 11 at 1300, but now they switched the 83kg class to 0900. damn - I had really hoped to have my first afternoon lifting session EVER. it would be nice to be able to sleep in, eat at a normal time and lift at a normal time. oh well.
I'll try to find the link and post it.
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Old 07-20-2014, 10:24 AM   #1128
Sean Dunston
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Re: SAD efforts

Brief summary of the IPF/NAPF North American and Caribbean Powerlifting Championships. I don't have much time to give a very detailed report (maybe more later).

The conditions were brutal down there - no AC in the warm-up room or in teh competition room, with heat in the mid to high 90s and humidity to match. I train in my gym in Alexandria, and I don't have AC here - it's regularly hot and humid here. All I can say is my gym feels cool and dry in comparison to July in St. Croix, USVI.

Anyway, I weighed in at 79.6kg (175#), well under the limit of 83kg.

Squat
195kg (430#), 200kg (441#), 207.5kg (457.5# = tied a Meet PR)

Bench
105kg (231.5#), 115kg (253.5#), 120kg (264.5# = Meet PR)

Deadlift
210kg (463#), 225kg (496#), 230kg (507#)

Total: 552.5kg (1229# = PR)

This meet was my first ever going 9/9. Actually, I think I only got one red light throughout all my lifts (it was a call on my right knee by the side referee on my first DL).

I ended up with the Gold in 83kg Raw, and a Silver for Raw Masters (across all weight weight classes). The guy who took Gold was in the 120kg Class, but he was on Team USA also, so it was no big deal (Bronze was a Team USA member too - so we swept the category).

The combination of my light weigh-in weight and the PR Total pushed me just a hair over 7x body weight for the meet - something I've wanted to achieve for a very long time.
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Old 02-09-2015, 12:35 PM   #1129
Sean Dunston
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Re: SAD efforts

back injuries are hell. being sedentary is worse.

I put my gym on Dan John's 10,000 KB Swing Challenge in January. 40 people signed up for the challenge, most who signed up completed it. I joined them and just finished my last workout on Saturday. It was 4 days per week: working Monday and Tuesday, resting Wednesday, then back on for Thursday and Friday. of course, schedules often get screwy but that was the general plan.

After 20 workouts, 500 swings per workout, my back actually feels pretty damn good now!

All of the workouts were 5 rounds for time. The program calls for "rest as needed" between sets, and up to 2-3 minutes of rest after each 100 before you start your next round. For the most part I used the 53# KB, unless otherwise indicated. Listed below is the Time to complete, rep scheme, and the accessory exercise is the small number between the swings, listed specifically at the end for what it was each workout.

1) 41:44 10-1-15-2-25-3-50 Goblet squats
2) 42:50 15-2-35-4-50 Press @ 105#
3) 32:40 10-1-15-2-25-3-50 Pull ups strict, wide grip
4) 32:19 10-2-15-3-25-5-50 Ring dips
5) 29:34 10-1-15-2-25-3-50 Lunges with KB in goblet position
6) 25:55 20-2-30-4-50 HSPU strict to 1 abmat
7) 24:20 10-1-15-2-25-3-50 Pull ups strict, wide grip
8) 26:52 15-2-35-4-50 Press @ 105#
9) 22:49 15-2-15-3-20-5-50 Hanging Leg Raise (just shy of KTE)
10) 23:53 10-2-15-3-25-5-50 Ring Dips
11) 25:50 10-1-15-2-25-3-50 Goblet Squats, used 70# on sets of 10-1-15-2
12) 24:56 20-2-30-4-50 HSPU strict to 1 Abmat, used 70# on sets of 20
13) 26:28 10-1-15-2-25-3-50 20# strict weighted pull ups, used 70# bell on sets of 10 and 15
14) 25:06 15-2-35-4-50 Press @ 115, 70# bell on sets of 15
15) 28:45 15-2-15-3-20-5-50 HLR, 70# for sets of 15 (done in Sacto - much hotter in gym than VA)
16) 30:40 10-2-25-3-20-5-50 Lunges with KB in goblet position also in Sacto
17) 26:00 20-2-30-4-50 HSPU strict, no abmat
18) 26:03 10-1-15-2-25-3-50 20# strict weighted pull ups, 70# bell for sets of 10 and 15
19) 25:16 15-2-35-4-50 Press 125# for first round, 115# for rest; 70# bell for sets of 15
20) 20:40 10-1-15-2-25-3-50 Goblet squats.

Learned a few things doing this challenge:
1. I had not done a metcon for about 18 months, and had been laid off from lifting since my last competition in July. I was woefully out of shape, and this helped me a lot. Starting slowly and using lots of rest "as needed" was definitely key for me. Within a week, I had better lungs and had cut about 10 minutes off of my time.
2. 500 of anything really sucks. It becomes more of a mental challenge than a physical one after about 300 reps.
3. Chalk is the enemy. People who used chalk ended up with a lot of nasty blisters and tears on their hands. I never used chalk once. I had one small blood blister under my ring finger of my right hand on the first day, and just normal callouses afterword that I took care of each night. No rips/tears.
4. Your grip will get much stronger.
5. Your lats and abs will get much tighter.
6. Your traps and delts will get much stronger.
7. Your glutes and hamstrings will become rock solid!
8. Now I'm ready to get back to lifting!
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