The Goblet Squat
View this post on Instagram The goblet squat is one of the most underrated exercises for both movement correction and hypertrophy. As a positional movement it forces the athlete to remain upright through demand of the weight being used. If the athlete pitches forward due to balance issues or weakness, the dumbbell or kettlebell will […]
WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters
Wrapping someone else's knees might seem easy, but when it comes to being a self-wrapper, that's another story. Luckily Joe Sullivan's familiar with being a self-wrapper, so he'll show you the ropes — and how to better wrap your training partner's knees.
View this post on Instagram Hanging out at 234lbs. Still heading down to an ideal range of 224-227. Dieting is more comparable to the level of focus or flow state required to be an excellent distance runner. In contrast to a max effort lift where your extreme focus is required for 10 to 30 seconds, […]
Knee Wrapping Tutorial with or without a Partner
Quick and easy way to get the most out of your knee wraps while still supporting the joint
Make Your Recovery More Efficient
View this post on Instagram @scottmiller5 @kabuki_virtualcoaching @kabukistrengthlab @elitefts @brandon_senn @team_sibya @baconandbarbells.co @leviathannutrition @positionusa #TeamEliteFTS #STRONGTHESULLIVANWAY #kabukistrength #TeamKS #KSVirtualCoaching A post shared by Joe Sullivan (@joesullivanpowerlifter) on Sep 19, 2019 at 10:23am PDT
High Rep Bench and Pump Work
Bench Press 355 3x8 330 3x8 Standing DB Shoulder Press 70 3x5 Front/Side Raises 20 3x15 Dips BW 5x10 Prone I/A/Ts 15 3x10 View this post on Instagram Quite a few repetitions yesterday. First set and last set. Need to address tight hip flexors and get on my own ass about shit wrist position and […]
Temporarily Alleviate or Troubleshoot HIP SHIFT
4 minute IGTV video that can save you quite a bit of headache
Grip Work!
View this post on Instagram Baseline! Coming for @jujimufu on this, except count me out on the flips and whatnot. . . . @kabuki_virtualcoaching @kabukistrengthlab @elitefts @brandon_senn @team_sibya @baconandbarbells.co @leviathannutrition @positionusa #TeamEliteFTS #STRONGTHESULLIVANWAY #kabukistrength #TeamKS #KSVirtualCoaching A post shared by Joe Sullivan (@joesullivanpowerlifter) on Sep 6, 2019 at 3:08pm PDT
Body Work and Rest
Body wieght is hanging out at 250 eating and full if water. I just had some light muscle work being done today and hung out with Jeremy Avilla and Tiff Leung. It's going to be a great time and I'm already damn excited just to be hanging out with some good friends!
Last Pulls Before the Meet
View this post on Instagram Last pull done at CSA Gym. Will just be putzing around the area for the next week eating food and yelling at palm trees, or something. Definitely gonna have to stop in on the nooner crew and say hi to @jesseburdick while i'm here. . . . @garrettfear @kabuki_virtualcoaching @kabukistrengthlab […]
Last Squat at 826
View this post on Instagram Last wrapped squat of prep. 826. Time to taper and deload so I feel less like smashed assholes all the time. I fly out to california this friday and will just be getting used to being out and there and try to acclimate to my surroundings. And I can swing […]
Movement Work With the ShouldeRok
View this post on Instagram "My elbows hurt. My pecs hurt. I can't get into position on squats. I tore my biceps. I can't wipe my ass. Etc etc". You want to be more stable in strength planes of movement? Own position and movement in all others. Everything is tied together. If your shoulders suck, […]
WATCH: Joe Sullivan Demonstrates Crocodile Breathing
The cue "push into your belt" has lifters focusing on the front of their bodies. But this operates under the assumption that the torso will expand in 360 degrees, not just out toward the front. In order to have the best brace, we need to rework our understanding of doing so in the first place.
519lb Bench Press
View this post on Instagram Bench is NOT feeling as solid as I'd like it to. 519lb and a parked press command from @janisfinkelman but that's good. Rather have it feel like shit now than on meet day. I'm not really projecting numbers because I can't really expect any level of accuracy from that but […]
881 Squat
View this post on Instagram 881lbs/400kg. Heavy single. Very happy with how things are coming together. 2 more sessions to push this bastard further. Finally found head position and peaking after a decade. But i'm sure i'll forget again after this meet. . . . @garrettfear @kabuki_virtualcoaching @kabukistrengthlab @elitefts @brandon_senn @team_sibya @baconandbarbells.co @leviathannutrition @positionusa #TeamEliteFTS […]
Just Doing Some Grip Work
Pull ups and pinches are the go-to View this post on Instagram Build the yoke, by eating yolks, go call your folks and tell your jokes. . . Squats and bench, getting hench. Wrapping knees and dunkin' keys. . . . Your squats are high, your ego weak, can't even help but stutter when you […]
705 Deadlift
View this post on Instagram Do you really love the sport if you just bitch about it all the time? I fucking hope so cuz I fucking hate deadlifts and they piss me the fuck off. Just hold onto the stupid bar. I just need 2 pulls. . . . @garrettfear @kabuki_virtualcoaching @kabukistrengthlab @elitefts @brandon_senn […]
Weekend Training Again
View this post on Instagram "I've come home now Fetch me the spirit, the son, and the father Tell them their pillar of faith has ascended It's time now My time now Give me my, give me my wings" . I am grateful that the tool discography is on spotify. I am also grateful for […]
Tuesday Thursday Sessions
7/30/19 Squat 795+160 in chain felt heavy but good Squat 705 2x2 Some modicum of accessory work View this post on Instagram A post shared by Joe Sullivan (@joesullivanpowerlifter) on Jul 30, 2019 at 6:53pm PDT 8/1/19 Deadlift 675x1 705 2x1 665 2x3 Block Pull 745x2 785x2 Pin Press 455x3 465x3 475x3 485x3 495x3 […]
More Weekend Training
Drove home for a wedding so had to get it in at some random spots but it was solid Saturday Squats 685 2x3 Hamstring Curls Aductor and abductors Rows View this post on Instagram Nice couple of triples back in the home town with the old man and some new friends. @themuscleboundyogi sneaking the insta […]
Adaptation is the Key to Survival
View this post on Instagram Adaptation is how an individual remains competitive for years and years, and even further than that, how they remain present. I cringe every time I hear a friend, training partner, or acquaintance make a jump, do set after set, or endure chronic injury after chronic injury just because it's what […]
Weekend Training
Squats on Saturday Bench and Deadlift the following day. View this post on Instagram Your back won't hurt if you make it strong as fuck. The objective of these good mornings is to make my nipples hit my knees. Triples on squats moving swimmingly, torso position is money, good mornings, and some assisted pistol squats […]
This SessionTook 4 Hours...
Deadlift 625 2x4 665 1x4 Block Pull 675 x2 725 x2 765 2x2 Pin Press 425 3x4 Floor Press 315 2x6 And that's it! It was just big movements that took forever to warmup for and set up. Marathon sessions in the last two months of prep are customary so we just continue on and […]
Knee Wraps: Vanilla to BDSM
This is somewhat of a joke and very NSFW. But I was asked to write about knee wraps today. I did a professional version, and then one that was less so. This is the latter.
The Powerlifting Echo Chamber
When you get a whole bunch of yes men in an echo chamber, it eventually sounds like a bunch of snakes hissing.
Pause Squats 755x3
Pause Squats 735x3 755x3 I was supposed to do pin squats but subbed these in as I need to get more comfortable in the wraps. Creative liberties and whatnot. View this post on Instagram 2x3 on pause squats at 755 today. Pausing in wraps seems counterintuitive but it's a great way to learn how to […]
7/1/19 and 7/2/19 Deadlift, Bench, and Squats
Training in over the weekend despite USPA Nationals in COlumbus
6/22/19 and 6/23/19 Squats, Bench, and Deadlift
3 main movements and a I'm actually feeling strong-ish
Abundant Mentality and Your Vision
If what you do is so great, why aren't you doing it more? If everything else is so bad, why aren't you doing more good?
Abundant Mentality and Your Vision
If what you do is so great, why aren't you doing it more? If everything else is so bad, why aren't you doing more good?
Duffalo Bench and Prowler Pushes
Duffalo BEnch 405 3x5 Deadlift 515 2x5 Competition Bench 385 2x7 Prowler Pushes with 2 plates. 5 laps with Houston Woods View this post on Instagram Been working with @houstonwoods for close to 2 years now and since starting he's hit an 1884 total at. 220lbs bodyweight and cleaned up some minor form issues that […]
Pin Squats and Whatnot
Pin Squats 645x4 6654 Seal Rows 180 4x10 Seated Cable Row 200 3x8 DB Pullovers 50s 3x12 Reverse Sled Drag for 20 minutes and 180lbs
WATCH: Joe Sullivan Rants — Go to Therapy!
Joe Sullivan has some choice words for powerlifters who think that the weight room is their therapy. It's not. Go get help. See a therapist.