Raynerd's Road to 40

[shaneinga]

Awesome workout Shawn. Congrats on the new PR's on OHP, 185 after hitting 175 x 4 is amazing. Those CGBP numbers are really impressive as well.

Great day in the gym today!

[MooseTequila]

Dayum Shawn, strong OHP, the weights look so massive, and you pushed it with ease. Props on the multi PR's!

So are ya still in love with the home gym? Are you missing anything about the "other" gym?

[mirroroferised]

Smashing pr's before 0600. I like it!!! Great session and that 185 looked really good.

[RT1957]

Shoulders/Arms 5:45 am

Seated OHP
Bar x 20
135 x 6
155 x 5
175 x 4 (+2) PR
185 x 1 PR
135 x 12

Cable upright rows
60 x 12
70 x 12
70 x 10
70 x 10

Facepulls 60lbs (loaded plates)
12
10
10
10

CGBP SS with cable curls 40lbs
135 x 8/22
185 x 5/16
225 x 3/15
225 x 2/14

OH cambered bar seated Tri ext 40lbs loaded on bar SS with cambered bar curls 40lbs
20/12
19/10
18/10
18/10

Dun:

Notes: good workout, much stronger on press, gained 2 reps on 175 for a PR and PR'd 185 x 1.
Arms were fast and furious, big pump. My cousin came by to train this morning, coached him last year to lose weight and he took a bit of a back slide, but seems ready to rock again so it was nice to train with him

Bump to new page

Great job on the 185 press....

[bradandblake]

The way you are getting after that OHP, man I guess I need to get back into it! Nice work.

[EjnarKolinkar]

Quads: 22.5 inches
Calves: 15 inches

They looks big, srs. I know we want moar though.

[PtReyesGreg]

Nice workout today Shawn. Those OHP's numbers were great. 185 is huge. Good work on the CGBP and other lifts too.

Btw, nice size on the pic of the legs yesterday too. That is great development and very impressive.

[DocJekyll]

Great press today boy! 185 is great number for seated press! I'm going to echo Brads statement - Time to start OHP again! Your making me jelly and feel like a puss-ae.

Great work this morning!

[Plateauplower]

Great pressing awesome PR. Leg shot looks great too like that vascularity on the calves. Enjoy all your gainz foodz .

[raynerd]

Strong azz looking deads Shawn, regardless... I know you will knock the fuk out of the mind fuks...

Thanks Moose! Form was the last thing on my mind lol, just get that damn bar moving!

Good work Shawn you pull those 295's like I pull 135....good work on the 435 got locked out on both....strong work at 175.....heal up....

Thanks Ron, I know the 435 wasn't pretty but still thrilled to get some weight moving again. Next week will look better.

Excellente. I knew you had it in you. 455 right around the corner. Shoot, lets just go with 10 plates next time cool?

Thanks Brad, bit to go before I get back up to 475 and beyond but confident I will get back in action quickly

I missed the quadzilla pic... NOICE!

Don't know about quadzilla Moose, need a good 4-5 inches on dem twigs!

Very nice looking deads Shawn, 2 @ 435 is full on beast mode.

Thanks Sen, happy about the weight moved, know damn well they weren't my prettiest. Had a mental block I needed to break and real happy I broke through it.

Strong deads dude and legs look good too

Thanks for the support Con!

That is monster. OHP x BW is a massive lift in my book. Let alone repping it out. And with that PR, 200 is not that far away. And anyone who can OHP >200 has my undying admiration and envy.
Awesome work buddy.

Thanks FB! Getting stronger on those each week so far so pretty happy. It is a much different exercise than standing OHP though, so take it for what it's worth. I would be nowhere near that standing.

Awesome workout Shawn. Congrats on the new PR's on OHP, 185 after hitting 175 x 4 is amazing. Those CGBP numbers are really impressive as well.

Great day in the gym today!

Thanks Shane, think the cals are kicking in...been waiting for this. Felt great this morning...and it was morning!!

Dayum Shawn, strong OHP, the weights look so massive, and you pushed it with ease. Props on the multi PR's!

So are ya still in love with the home gym? Are you missing anything about the "other" gym?

Thanks Moose! Great morning. I haven't missed the "other" gym once TBH, especially the morning sessions. I am seriously considering cancelling my membership next week, I think it's going to be wasted money.

Smashing pr's before 0600. I like it!!! Great session and that 185 looked really good.

Thanks Dave, I actually don't think I have ever got a PR in a morning session now that I think about it lol. For what it's worth, seated is way easier to push bigger weights than the dreaded standing OHP

Bump to new page

Great job on the 185 press....

Thanks for the bump Ron! Good session today!

The way you are getting after that OHP, man I guess I need to get back into it! Nice work.

Thanks Brad, think you have a ton of cushion room bud!

They looks big, srs. I know we want moar though.

I appreciate it Robert, but yes....always moar

Nice workout today Shawn. Those OHP's numbers were great. 185 is huge. Good work on the CGBP and other lifts too.

Btw, nice size on the pic of the legs yesterday too. That is great development and very impressive.

Thanks Greg, nice to be making some progress again. The legs are always looking way too skinny to me, not sure I will ever be happy TBH, but it will keep me training them hard and heavy

Great press today boy! 185 is great number for seated press! I'm going to echo Brads statement - Time to start OHP again! Your making me jelly and feel like a puss-ae.

Great work this morning!

lol, thanks Doc, but if I did one of your workouts with you...we would see who the real puss-ae is (that be me )

Great pressing awesome PR. Leg shot looks great too like that vascularity on the calves. Enjoy all your gainz foodz .

Thanks Tim, big jump in strength today...it's been a while, so I won't lie, I am happy! Wish I had your leg size....and maybe 2/3's of your squat strength

[EB68]

Great job on the OHP PR's Shawn. Doing your BW on that lift is impressive, doing 15lbs. over is crazy. Not very many people can do either from what I have seen. My Legs are the same measurements as yours, but somehow yours look much better than mine. I guess I am going to have to increase the Squatting intensity some more

[raynerd]

Great job on the OHP PR's Shawn. Doing your BW on that lift is impressive, doing 15lbs. over is crazy. Not very many people can do either from what I have seen. My Legs are the same measurements as yours, but somehow yours look much better than mine. I guess I am going to have to increase the Squatting intensity some more

Thanks Eric, like I said though, I am much stronger on seated than standing. I wish I had the option of standing to be honest but have to do the next best thing.
Your legs look great and wish I had your calves. I have scrawny bone structure so I guess I got that going for me for illusion lol

[raynerd]

Legs- 5:50 am. (Trained with cuz Dave again )

Warmup:
-broomstick GM paused narrow/wide and twists
-lumpy roller hams, ITB, glutes, quads, adductors
-calf stretch, Achilles
-standing quad stretch/ITB
-external hip rotations-standing
-knee floss BW squats x 12

Box Squats:
Bar x 12
135 x 6
185 x 5
225 x 5
255 x 3 (+1) PR vid
275 x 2 PR vid
225 x 6

Seated cable calf 110lbs
42
35
30
30
30

Standing calf raise BW, AMRAP 4 sets

Dun:

Notes: good workout, plan was to just do box squats and push the intensity. 20lb PR today which is great, strength is coming back nicely.
Going to stick with box squats until I hit 3pps then I know I will be in PR territory when I bring back full squats. Nice to train with cuz again...hope he can walk tomorrow

[SteveWright1]

heavy box squat session Shawn
congrats on the PRs with triple at 255 and double at 275 respectively

sounds like a fun session working out with Dave
and that often helps when chasing PRs in my experience

[shaneinga]

Great workout Shawn. New shiny PR's to add to your belt. 2 in one day, awesome!

[mirroroferised]

First off your cuz has a great name I can't believe you were able to drag him out at that time of day. Awesome for him, good dedication already.


Nice work on those box squats man. How's the knee?

[DocJekyll]

Way to pop that 275 for 2 today Shawn. Great work man. Seems like the foodz are working their magic thru your veinz!

[Plateauplower]

Great session, gluttony works if you take it slow when you hit 180 I bet you can make some big jumps in squats. I've always wanted to try box squats never really tried them but there was a guy running them to build his squat over on the IS journals and he was box squatting huge numbers. They have to be hard starting form that dead stop without any load.

[RT1957]

Nice day under the bar Shawn box squats with 275 is impressive. That second rep was like a 275 pause squat...strong work

[raynerd]

heavy box squat session Shawn
congrats on the PRs with triple at 255 and double at 275 respectively

sounds like a fun session working out with Dave
and that often helps when chasing PRs in my experience

Thanks Steve, hope the box squats keep climbing. I want to work towards 3pps on these before I start regular squatting again. They are much more difficult than regular squats for me, so if I can make it that heavy while keeping the knees at bay, it should work well for me. It is great to have a workout partner for sure, been a long time.

Great workout Shawn. New shiny PR's to add to your belt. 2 in one day, awesome!

Thanks Shane, nice to be moving forward again!

First off your cuz has a great name I can't believe you were able to drag him out at that time of day. Awesome for him, good dedication already.


Nice work on those box squats man. How's the knee?

He does have a great name doesn't he? The morning sessions were all him, so that's a great start! Happy to be moving somewhere on some sort of squat anyway....hope to get 295 next week Not bad on the knees, bit of soreness after today, but they felt worse last week.

Way to pop that 275 for 2 today Shawn. Great work man. Seems like the foodz are working their magic thru your veinz!

Thanks Doc! The power of the foodz is in me!

Great session, gluttony works if you take it slow when you hit 180 I bet you can make some big jumps in squats. I've always wanted to try box squats never really tried them but there was a guy running them to build his squat over on the IS journals and he was box squatting huge numbers. They have to be hard starting form that dead stop without any load.

Sweeet gluttony lol, ya I will be holding 180 once I get there. Just having a bit of fun getting there The box squats are pretty tough chit for me. Taking away that stretch reflex and rebound is a real challenging thing. Nothing but my weak azz glutes firing to get me out of the hole. I watched a video on some Westside (i think) powerlifting gym and that was all the trainer had his trainees doing. Hope there is some merit to it and does me some good for my regular squat. Time will tell, what I do know, is they get me sore as faak

Nice day under the bar Shawn box squats with 275 is impressive. That second rep was like a 275 pause squat...strong work

Thanks Ron, think today's 275 was about where I got to with paused squats and I find these a bit harder than paused squats. Think that's a good sign for the future. I am going to stick with these for a while and hope to one day get 3pps on them. They are really working my weaknesses well and not so hard on the knees

[fittofattofit]

That leg pic is showing off some great quad development Shawn ... really balanced with big VMOs peeking out
I'd have guessed way bigger than 22.5" for your quads

Great work with those deadlifts 435 deads ... I could actually see you doing what I do on the second rep and thinking longer than you normally do about that second rep. You also folded forwards a bit at the pull, but you still managed to pull it. so great strength to get that up
Also you killed that 185 seated press ... made it look very easy, and good to see you PR the box squats as well

[raynerd]

That leg pic is showing off some great quad development Shawn ... really balanced with big VMOs peeking out
I'd have guessed way bigger than 22.5" for your quads

Great work with those deadlifts 435 deads ... I could actually see you doing what I do on the second rep and thinking longer than you normally do about that second rep. You also folded forwards a bit at the pull, but you still managed to pull it. so great strength to get that up
Also you killed that 185 seated press ... made it look very easy, and good to see you PR the box squats as well

Thanks Andrew, I can thank VMO development to you! Those deads were very ugly, I crouched and tried to yank them off the floor
I was just a tad overly excited to move some bigger weights again and got way too amped up to even think about cues lol.
Seated press is much easier for me, but they are progressing well so far. The box squats are moving up too, so happy about that as well. It was a good week in general after being in limbo for what seems like forever!

[fittofattofit]

Thanks Andrew, I can thank VMO development to you! Those deads were very ugly, I crouched and tried to yank them off the floor
I was just a tad overly excited to move some bigger weights again and got way too amped up to even think about cues lol.
Seated press is much easier for me, but they are progressing well so far. The box squats are moving up too, so happy about that as well. It was a good week in general after being in limbo for what seems like forever!

I'm impressed that you've made the 135 BSSs part of your stable .... big VMOs FTW!

[EjnarKolinkar]

Good work on the box Shawn. Maybe you seen this one while watching the voodoo floss vids already.

Random patella thoughts for the day. One of the other things to look for is collapsing in on the arch, ankle Shawn for putting extra load on the patella.

https://www.youtube.com/watch?v=REeBy6Xjqak

[conoutlook]

I may have to start box squats, all the cool kids are doing them, maybe at the end of Gvt 😔

[raynerd]

Good work on the box Shawn. Maybe you seen this one while watching the voodoo floss vids already

Random patella thoughts for the day. One of the other things to look for is collapsing in on the arch, ankle Shawn for putting extra load on the

Thanks for another great vid Robert, I haven't seen that one yet. Definitely applicable to my box squats right now as well! I have studied my arch profile and seems to not be collapsing, at least from what I can see. It would probably be better to have a PT take a look though.

[raynerd]

I may have to start box squats, all the cool kids are doing them, maybe at the end of Gvt 😔

Thanks Con! I don't know if anybody needs to them or not. I am rehabbing my patellar tendinitis so doing these for squats exclusively for a while. I will say they are a great exercise and should teach me back tightness and build a bunch of strength coming out of the hole.

[raynerd]

Morning weight: 173.6lbs

Down a bit which is fine, lower cal day yesterday at work. Taking today off completely and work tonight and the next night. Glutes and legs a bit sore from yesterday. Going to try to get in a lighter volume box squat and single leg session tomorrow afternoon around 3.

[DocJekyll]

Enjoy the day of rest Shawn. Well deserved.

[Caractacus]

Good work on the box squats.