Morning Weight: 191.5
Adductor stretch
Raised lunge hip flexor stretches
Lumpy roller adductors, hip flexor
Adductors wall stretch on back
Bench hip flexor stretch
Calves:
BW block raises x 100
Seated calf machine 120lbs
20/20/20/20/20
Standing 1 leg block raises holdig 25lb DB:
10/10/10/10/10
BW donkey raises 20x2
Tibialis Anterior with 45lb bumper on foot, raise from floor
10/10/10/8/8
Gunz:
Standing DB curl:
20 x 20
30 x 15
40 x 10
50 x 7
50 x 6
Hammer curls 30lb:
10/10/10
DB side laterals:
20 x 17
30 x 10
30 x 10
30 x 10
20 x 16
Das it mane:
Notes: trying to get dialy work in on stretching/rolling my right adductor and hip flexor with the goal of eventually having pain free and without restriction
Also trying to keep up on calves as I really can't afford to lose any size on them. Bis and side laterals were done as I feel these are neglected in my programming as well
Week 7/day3 tomorrow with skwaaats with my new SBD sleeves
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11-12-2016, 10:14 AM #781
Mobility/accessory
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-12-2016, 10:29 AM #782
Pull dat trigger…DO IT!! DO IT!!! DO IT!!! I am travelling over 1100 miles for this beeeotch!!
lol, Thanks Andrew, that's my youngest rat, he is 5 and refuses to wear anything but his tighty whitey's to bed
Thanks Ron, I am doing well with the taper of this program, think I will hit some PR's on my mock meet in a couple weeks
haha, ya I was pissed my last 475 rep didn't record, it felt effortless! Bench seems to be coming along well…hoping I can hit 300 sooner than later!☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-12-2016, 11:45 AM #783
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Great looking dead/bench session the other day Shawn! Strong sets and that was a funny photo bomb. You did good to not lose your concentration. Also, that was a good looking session today. Fantastic work my friend!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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11-12-2016, 03:58 PM #784
192 .... on the way to 200 again Shawn!
When do you get your rolling and stretching done? I hate it so much and I always do a bit when I'm training but I try to get more done when I'm sitting at a meeting or in front of the TV. Looking forward to seeing how the skwaaats go tomorrow and if you notice the SBDs helping .... of course in AUS everyone knows that 'SBD' stands for a 'silent but deadly' fart
You are so close to the 3/4/5 pps lifts. Awesome that you're already way over there on the pulls. Why not aim higher: 4/5/6 pps for next year"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-12-2016, 04:35 PM #785
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11-12-2016, 04:44 PM #786
Thanks Andrew, ya weight is getting up there, I am going to compete at 198 so want to get used to my BW in the mid 190's for the winter. I'm sure I will hit 200 at some point then scale back a bit to 195.
Squats should be ok tomorrow, think it's sets of 4 at 325 so should be manageable. Looking forward to the new sleeves. See how I feel I may throw in a couple singles with knee wraps, really need to start getting used to them.
Today I did my rolling and stretching in my gym but I have actually been stretching allover the place lol. I have an adductor stretch and a hip flexor stretch I have been doing with 1 leg elevated off my bed that works pretty damn good
4/5/6...the only thing I may get near is the 6 next year but you know I will be trying☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-13-2016, 11:24 AM #787
TSA week7/day3
Morning Weight: 192
Warmup:
Lumpy roller adductors, hip flexor, quad, ITB, glute, piriformis
-hip flexor and adductor stretches
Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle air squats
Hip circle monster walks
Dynamic:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks
Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
Program Sets:
325 x 4
325 x 4 vid
325 x 4 @RPE 7.5 vid
OHP:
Bar x 10
145 x 6
155 x 6
160 x 6 @RPE 9
Narrow cable row (plate load)
190 x 8
190 x 8
190 x 8
190 x 8 @RPE 9
Glute Thrusts:
205 x 4
225 x 4
225 x 4 @RPE 8
Dun:
Notes: good session. New sleeves are sweet, not life changing but much better than my Rehbands which I really liked.
Squats felt pretty strong, I was tight waking up this morning but felt good after that monster warmup. Was going to do an extra couple singles with wraps today....but I am a squat pansy and quit after program Sets.
Everything else felt strong
Heavy bench and paused deads tomorrow to tie up week 7
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-13-2016, 02:55 PM #788
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Man, I wanna be a squat pansy when I grow up! LOL! Great job Shawn! The squat sets looked effortless and everything else looked good too. Wearing shorts huh? Did it get up into the 30's there today? Great job man!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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11-14-2016, 03:35 AM #789
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11-14-2016, 10:56 AM #790
TSA week 7/Day 4
Morning Weight: 191.3lbs
Warmup:
-lumpy roller adductors, hip flexors, quads, ITB, glutes, piriformis
-hip flexor stretches
-adductor stretches
Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle paused air squats
Hip circle side steps
Dynamic:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks
Bench:
Band pullaparts low/high/1 arm
Lat pulldowns
10xbar of CGBP/ultra-wide/comp
135 x 5
185 x 3
225 x 1 paused
245 x 1 paused
Program Sets:
265 x 2
265 x 2
265 x 2
265 x 2 @RPE 8.5 LR paused, vid
CGBP:
235 x 2
240 x 2
245 x 2
245 x 2 @RPE 8
Paused deads:
WU doh
135 x 5
225 x 3
315 x 2
Program Sets paused:
425 x 2
425 x 2
425 x 2 @RPE 8 vid
Pendlay Rows:
275 x 4
275 x 4
275 x 4
275 x 4 @RPE 9
Dun:
Notes: another good one today. Strong on everything
This programming is tapering very solid and happy with the whole week of training!!
Will run this again after mock meet/10
2 dayshifts start tomorrow so will take them off and start week 8 on Thursday.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-14-2016, 12:42 PM #791
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11-14-2016, 01:31 PM #792
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11-14-2016, 01:38 PM #793
Really strong couple of workouts Shawn.
I see you pulled the trigger on those SBD's. They look to be a sweet set of sleeves. If I am good the rest of the year maybe Santa will leave some in my stocking.
Looking really strong at those 325 x 4. Those SOHP numbers are awesome as well. 160 x 6. Wow. You are probably close to a BW OHP. Very impressive!
That benching was strong as well. Great job on the pause on that 265 x 2. Especially considering you were on your last working set.
Really strong deads, and those Pendlays are always so damn impressive.
Kicking ass in here as usual.
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11-14-2016, 02:07 PM #794
haha, thanks Trent, I try and I try to like squats….but I don't A necessary evil every time lol. I actually wore shorts because I was going to wrap my knees after my program sets for a couple singles and figured it would be easier….today…I just didn't want to dirty more laundry…
Thanks Andrew, I did get pretty deep on them, I was feeling pretty aggressive dropping in to the hole yesterday, squat anger!!!
Thanks Simon! I knew the SBD's were good…but I already had the Rehbands that worked very well. It took a few months of tossing it around but really happy I pulled the trigger. They are very nice!
Thanks Andrew, bench has been going good I will admit. I am keeping tight on the bench, azz is staying down and strength is going up! Pause deads continue to suck lol, but getting them in.
Thanks Shane, the program is coming together real nice the last couple weeks and couldn't be happier. I have tried Rock Tape sleeves, Rehbands and now the SBD's. No comparison, if you get some get the SBD's.
OHP isn't that impressive, it's seated and I have always been waaaay stronger seated than standing. I did 205 seated last winter and the most I have put up standing in the past is 180. I really have no clue what I can do standing now as the basement ceiling won't allow it.
Bench is good for me though, I am excited to be making some progress….food helps…whadyknow?☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-14-2016, 10:58 PM #795
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11-15-2016, 05:07 AM #796
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11-15-2016, 05:13 AM #797
Damn fine looking workout yesterday Shawn. Good job on the 4 doubles at 265. Those are some heavy CGBP you followed them up with too. My tris are barking just reading about that.
Pausing those deads at 425 is still freaking amazing to me. Great strength there man!If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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11-15-2016, 07:00 AM #798
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
Great work Shawn.....that 2nd BP rep looked paused....those paused DL look were very strong
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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11-17-2016, 12:08 PM #799
TSA Week 8/day 1
Morning Weight: 194
Warmup:
Lumpy roller adductor, hip flexor, quad, ITB, glute, piriformis
-static stretches adductors, hip flexors
Cardiovascular
Bb complex
Leg swings
Baby makers held x 5
Hip circle paused air squats
Hip circle side steps
Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks
Squats:
Bar x 5 paused
135 x 3
225 x 3
275 x 1
315 x 1
340 x 1
Program sets:
360 x 1 @RPE 8.5 vid
335 x 2
335 x 2 @RPE 8.5 vid
Bench:
Band pullaparts, low, wide, dislocations
Lat pulldowns
10xbar of CGBP, ultrawide, comp
135 x 5
185 x 3
225 x 2
Program sets (last rep paused on all)
240 x 5
240 x 5
240 x 5 @RPE 8
CGBP
210 x 5
210 x 5
210 x 5 @ RPE 8
Narrow cable rows (plate load)
200 x 5
200 x 5
200 x 5 @ RPE 8
20 min sauna/cold shower
Notes: good workout, squats didn't feel great until I hit 360, I did my reps slow working hard to keep upper back tight.
Bench was good
Edit: was just looking back to the last time I had 360 on the bar when I was running JC before this. This is the vid, form is getting better anyway
Last edited by raynerd; 11-17-2016 at 12:41 PM.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-17-2016, 12:31 PM #800
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
strong reps Shawn the 2 X 335 looked real good...the 1 X 365 you got a little forward but reps all around look much stronger....nice work on BP....seeme like gainz are being made
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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11-17-2016, 12:52 PM #801
Thanks Greg, bench is going great right now…..could have to do with me getting fat lol. Paused deads are done for a few weeks now…not complaining one bit
Thanks Ron, yup I paused the last rep to finish up with a bang! Paused deads are over until I run this again now, they were getting pretty heavy lol
Thanks Ron, I usually drop in the hole faster but took it slow and really tried to keep the upper back and lats tight. I got a tad forward but the rep felt good, slow, but smooth. I just put up a comparison vid from the last time I put 360 on the bar and to me it looks better anyway so happy about that☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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11-18-2016, 04:31 AM #802
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11-18-2016, 05:40 AM #803
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11-18-2016, 05:48 AM #804
Dude, everything in here is big. I am loving the numbers everywhere.
Keep killing it.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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11-18-2016, 11:51 AM #805
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11-18-2016, 01:09 PM #806
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11-18-2016, 01:34 PM #807
Thanks Andrew, things are definitely better. The rep was slower than I would have liked but I was trying so damn hard to keep my lats and back tight there was no way I was going to drop in fast lol. I am definitely feeling much less lower back strain when I squat as well. I think when I get to aggressive with my speed into the hole, chit really falls apart and I lose tightness everywhere.
Thanks Grouchy! Good to hear the rehab is going well for you!
Thanks Ray, feeling pretty good in general. I will be putting it to the test soon and see what I have gained. Hopefully not just a few inches on the gut
Thanks Simon, think if anything is stronger on this program…it's gotta be bench. Squats are good, but with the new form trials etc. I am wondering where I am. Deads….just have to go for it and find out
Thanks Shane, much appreciated. It is definitely progress, it's not like it's some big weight PR but to hold the form together better and heavy weights was a goal of mine this whole TSA cycle. Not being on the road to snap city should be my primary concern lol☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-18-2016, 06:18 PM #808
Solid squatting Shawn, big difference between then and now, uch more of a single action squat that the hips then shoulders rising. How long until the meet?
My journal http://forum.bodybuilding.com/showthread.php?t=150040863
Max Lifts
Squat 135kgs (297 lbs)
Bench 105kgs (231 lbs)
Deads 160kgs (352lbs)
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11-18-2016, 06:55 PM #809
Thanks Sen! I have been working as hard as I can to fix it up so happy for any positive results I can get.
The real meet is April 29th in Utica NewYork. Dave and I are going down to hook up with John and a bunch of other IS guys for it. Should be awesome!
But...since you are probably thinking "hey, when do I get to see Shawn in a singlet?"
I am finishing this week 8 workouts over the next few days, then I am doing a mock meet at home to practice commands, test my maxes and wearing all my meet gear. I will be hitting that around the end of the month☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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11-18-2016, 07:25 PM #810
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