Shawn's wellness chronicles

[shawnbellon]

1. Z presses
135+16 lbs hanging weight x 9 reps
115+ 16 lbs x 10 x 2

2. Behind Neck Press
75 x 60 sec x 3 rounds

3a. One Arm Preacher Curls
50 x 8 x 3

3b. Tate Ext
40 x 12 x 3

Cardio:
45 min jog

[shawnbellon]

A little #throwbackthursday

http://www.shawnbellon.com/throwback...11-ipl-worlds/

I hate injuries. But I can walk.

[shawnbellon]

Monday:

Box Squats with avg med band and 80 lbs chains
55x10x2
145x10
235x5
325x5
added bands
325x5
415x3
added chains
515x3
615x2

Bottom felt great on my back. Being taller the chains were all me and then some at the top range. About 700 at the top. Felt great!

Reverse Hyper
3 sets for 60 secs

Mobility work

[shawnbellon]

http://blog.bodybuilding.com/shawnbe...ts_for_squats/

[shawnbellon]

Warm up:
Treadmill 20 min @ 10% incline

Z Presses (I do these alot because of my bad back and shoulder)
135x12
135x8
135x7

Pullups
Bwt x 50 total reps

Cardio:
40 min on 10% incline

[Payton1221]

Reverse Hyper
3 sets for 60 secs

Are you doing these for reps or as static holds?

[NorwichGrad]

Great to see you have a log here, Shawn..


IN!!

[baker]

In as well, post some vids of your lifts!

[yaaar]

You're a monster! In! :-)

[shawnbellon]

Are you doing these for reps or as static holds?

Reps.

[shawnbellon]

In as well, post some vids of your lifts!

Eh nothing exciting any more so not really motivated to post anything.

[shawnbellon]

Warm ups: Mobility work

Plyometrics: Single leg jumps; high knee skipping in place

Pushups 3 sets to failure

Pushdowns with bands superset preacher curls 5 rounds of 40 secs each movement

Lunges 100 reps total

Cardio: Treadmill 15 min at 6% grade

[NorwichGrad]

Eh nothing exciting any more so not really motivated to post anything.

Even if you don't post any vids hopefully you will allow us to pick your brain and learn a thing or two about strength development.

[shawnbellon]

Even if you don't post any vids hopefully you will allow us to pick your brain and learn a thing or two about strength development.

Oh gosh of course.

[shawnbellon]

Squats
REPS RX EFFORT WEIGHT REPS WORKLOAD

3 7 345 3 1035

3 7 345 3 1035

3 7 345 3 1035

3 7 345 3 1035

3 7 345 3 1035

3 7 345 3 1035

Close Grip Bench Press
REPS RX EFFORT WEIGHT REPS WORKLOAD

5 8 225 5 1125

5 8 225 5 1125

5 8 225 5 1125

5 8 225 5 1125

5 8 225 5 1125

Deficit Deadlifts
REPS RX EFFORT WEIGHT REPS WORKLOAD

8 7 360 8 2880

8 7 360 8 2880

8 7 360 8 2880

8 7 360 8 2880

[yaaar]

So for us newbs, just about everything I've ever read about squat grip width is that you're supposed to keep it narrow. Obviously you're not that guy since you've got the widest grip I think I've ever seen, but do you have any input on that?

I'm guessing it's because we don't have the muscles built to place the bar correctly for a lowbar squat.

Thanks for the video, watching someone that really knows what they're doing is helpful for those of us that don't.

[shawnbellon]

So for us newbs, just about everything I've ever read about squat grip width is that you're supposed to keep it narrow. Obviously you're not that guy since you've got the widest grip I think I've ever seen, but do you have any input on that?

I'm guessing it's because we don't have the muscles built to place the bar correctly for a lowbar squat.

Thanks for the video, watching someone that really knows what they're doing is helpful for those of us that don't.

Well the bar ride is about what is comfortable. A close and narrow grip CAN be great for some but using it just because isn't a great reason either. I started going wider because of my shoulders. I found that I have better balance and stability with that hold.

I think some people are too cultish and swear if you do it any other way it is wrong. I am more about what works for that person where we clearly see stance and decent techniques vary why not a hand positioning technique as well.

BUT one thing I have seen even in our world of iron is people will argue everything and anything.

[shawnbellon]

Full videos are here:
http://www.shawnbellon.com/workout-l...ut-assistance/

[Marius_Ursus]

I'm glad to see the Z presses, so I know what they are now. Bamboo bar? Never heard of such a thing. Are there advantages to using one?

I love supersetting chest-supported rows with dumbbell incline bench. Such a great exercise. Both are, come to think of it.

[shawnbellon]

I'm glad to see the Z presses, so I know what they are now. Bamboo bar? Never heard of such a thing. Are there advantages to using one?

I love supersetting chest-supported rows with dumbbell incline bench. Such a great exercise. Both are, come to think of it.

The bamboo idea in this case is really a bamboo bar made to dangle weights. It is springy and really hits my stabilizes more in my shoulders which I need for rehab. I end my top set adding on 80 lbs of chains as well. OH MY! That was rough.

I would do just regular overhead presses with a bar on my heavy day.

Chest supported rows, dumbell incline press, inverted rows and push ups for an awful giant set!

[Marius_Ursus]

Chest supported rows, dumbell incline press, inverted rows and push ups for an awful giant set!

Can you even move your arms after that?

Thanks for the info on the bamboo.

[shawnbellon]

Can you even move your arms after that?

Thanks for the info on the bamboo.

Well depends. You can vary all of it with RPE's and reps too. Mix it up.

[shawnbellon]

Straight Bar Box Squat 1RM
Band Assisted Inverse Curls - 3x6
Barbell Step Ups (18-20") - 3x10 Per Leg
Single Leg Barbell Hip Bridges - 3x10 Per Leg
Band Crunches - 3x20
100 Band Good Mornings

[mirroroferised]

I've got some reading and vid watching to do later now. In!!!

I've been noticing lately on squats I've started off with a very wide grip and moving my hands closer as the sets go on. Stiff shoulders. I might just try a few sets with the wider grip and see how it goes. It feels a lot more comfortable, that's for sure.