Raynerd's Road to 40

[raynerd]

Those middle of the night calls though kill me .. I take forever going to sleep because I keep expecting the phone to go off, then I can't get to sleep forever once I'm woken up

It sounds like the reverse diet is going great ... you've added nearly 10lbs, feeling bigger and stronger, still looking tight and lean, and lifts are on the rise again



So quick off the floor Shawn! Still pretty much SLDLs so looking über strong with those deads

Thanks Andrew, I hate the middle of the night calls, I am useless when I first wake up...stumbling into walls and chit
The weight gain train is going well. Almost time to keeping a closer watch on things as I approach 180.

I have come to the realization that my deadlifts are always going to somewhat resemble a SLDL. Higher hips is where I have to start to make it work for my leverages. I feel strong from there as well. I spent so much time trying to do someone else's form and not researching the form that works for me. Think it will always look somewhat awkward, but my back feels strong and protected with this current form.

[raynerd]

Quality 4 reps there Shawn. Arms looking swole as fuk man.

Woohoo! Made Raynerd feelsgoodman! Thanks Doc!

[raynerd]

Nice DL Vid & workout Shawn....485 will come soon

Thanks Ron, I had no intention of going that heavy to be honest. I want to get 5 reps of 435 so I can bump to 455 for another crack at working to 5 reps. After that set I was at a loss whether to drop and hit some reps or finish with 1 heavy single...1 heavy single just sounded easier lol

[Flounderbout]

Holy Carp! That is awesome Shawn. So strong!

[doughnutgut]

Just over the horizon I can see a 5 hunnerd pull in here.

[mirroroferised]

Solid work on those deads as always. Agree with dng, 500 coming soon in here I bet. Just keep after it as I know you will

[shaneinga]

You are a strong mofo Shawn. 435 for 4 at 170 pounds is really damn impressive.

[fittofattofit]

I have come to the realization that my deadlifts are always going to somewhat resemble a SLDL. Higher hips is where I have to start to make it work for my leverages. I feel strong from there as well. I spent so much time trying to do someone else's form and not researching the form that works for me. Think it will always look somewhat awkward, but my back feels strong and protected with this current form.

You're definitely very strong with your set-up and you do have long shins and arms so your starting point is working well for you

[PtReyesGreg]

Nice Deads there Shawn. That 435 x 4 looked very strong. Super impressive.

[BuffMother]

HI! just stumbled on your journal-- great work and progress. 40 rocks right? LOL! I just turned in June myself and truly have hated it...striving to change that trend! Thanks for the inspiration, 40 rocks!!

[bradandblake]

Freak. That's all I have to say. Freaking man beast.

[raynerd]

Shoulders/Arms

Morning weight: 179lbs

-knee rehab
1 leg eccentric bw squats on decline plank
3 sets of 14 reps

OHP seated
Bar x 16
135 x 5
155 x 5
175 x 4 (+1)
195 x 1 PR - grinder from grinder hell!
155 x 5

Upright cable rows (plate load)
50lb x 20
70 x 12
70 x 12
70 x 12

Facepulls 50lb plate load
14
12
12
12

CGBP SS cable curls 50lb
135 x 10/20
185 x 7/13
205 x 5/13
185 x 6/13

Seated cambered bar OH extension 60lb SS olybar reverse curl
20/16
14/12
14/14
14/14

Olybar curls total 80 reps

Rope pushdowns total 30 reps

Dun:

Notes: good workout with cuz today. Gained a rep on 175 OHP so went for some new ground at 195. Slowest rep I think I have ever put up lol, but guess I will call it a PR.
The rest was high rep hypertrophy bro work and arms and shoulders felt like exploding.
Good workout today!
Cuz hit a PR of 135 x 2!

[mirroroferised]

F*ck yeah. Nice work man!!!

[shaneinga]

Wow Shawn, that was awesome. That OHP session reads like a killer workout. Rep record on the 175, then go for 195 and hit it, and drop off to 155 for more. Killer arm work put in as well. Congrats to your cousin also, both hitting new PR's in the gym. That is training right man.

[DocJekyll]

That's a rep Bro. Nice PR!

[fittofattofit]

Grinder but you stayed committed! Big PR Shawn!

[baker]

Thanks Baker! Man you look amazing in the pic! Sweet!

Thanks brother. I'll be firing me journal back up soon.

OHP seated
195 x 1 PR - grinder from grinder hell!

Danm good work here! Holy crap indeed lol.

[raynerd]

Holy Carp! That is awesome Shawn. So strong!

Thanks FB, hope to crack that 500 before Christmas.. a year late though lol

Just over the horizon I can see a 5 hunnerd pull in here.

Thanks Dng, that's the plan anyway, see what happens

Solid work on those deads as always. Agree with dng, 500 coming soon in here I bet. Just keep after it as I know you will

Thank Dave...you know there will be no lack of trying over here too

You are a strong mofo Shawn. 435 for 4 at 170 pounds is really damn impressive.

Thanks Shane, almost 180 though

You're definitely very strong with your set-up and you do have long shins and arms so your starting point is working well for you

Thanks Andrew, there were certain concessions I had to realize for deads. I will always pull with high hips with a ton of hamstring involvement. My focus is keeping the hitch out of the equation and working on hip drive into the bar, and of course no hip shoot.

Nice Deads there Shawn. That 435 x 4 looked very strong. Super impressive.

Thanks Greg, I would really like to get 5 reps here so I can bump my working set, when I do, that will feel better mentally than pulling 475.

HI! just stumbled on your journal-- great work and progress. 40 rocks right? LOL! I just turned in June myself and truly have hated it...striving to change that trend! Thanks for the inspiration, 40 rocks!!

Welcome to my journal, I will pop by yours as well Ya hitting 40 was kind of rough, especially when we never feel our age. You look amazing, great job!

Freak. That's all I have to say. Freaking man beast.

lol, thanks Brad, I think the same thoughts in your journal about you though.

F*ck yeah. Nice work man!!!

Hows that for a grinder Dave

Wow Shawn, that was awesome. That OHP session reads like a killer workout. Rep record on the 175, then go for 195 and hit it, and drop off to 155 for more. Killer arm work put in as well. Congrats to your cousin also, both hitting new PR's in the gym. That is training right man.

Thanks Shane, man what a tough rep that was. It's nice to be on the gain train again. Almost at my target weight for winter and then it will be time to tweak up the diet near maintenance.

That's a rep Bro. Nice PR!

lol, yes it sure was. I don't ever remember doing such a slow rep before. It felt like I was pushing for 2 hours, lucky I didn't chit myself

Grinder but you stayed committed! Big PR Shawn!

I think I just defined grinder.... thanks Andrew!

Thanks brother. I'll be firing me journal back up soon.



Danm good work here! Holy crap indeed lol.

Thanks Bake, can't wait until you fire up the journal! Strength gainz are proportional to foodz at the moment. Going to stay lighter this winter though, 180ish and hope to gain a bit of LBM and strength. I had no business at 198 last year, I really don't think it did me any more good than if I would have stayed at 180.

[raynerd]

Wanted to share a video I just watched by the "beard" Alan Thrall. Huge fan of his videos and this one was great IMO

[RT1957]

Wanted to share a video I just watched by the "beard" Alan Thrall. Huge fan of his videos and this one was great IMO

Great vid....

Gotta ask a question about the spelling of your first name....is it with a "w" or a "u"

Nice 195 SOHP....Solid work all around

[raynerd]

Great vid....

Gotta ask a question about the spelling of your first name....is it with a "w" or a "u"

Nice 195 SOHP....Solid work all around

I really like his vids, he explains things in such a simple straight forward way.
Shawn is the correct spelling.
That was the slowest rep I think I have ever done

[DocJekyll]

Shawn, you had a great day. I don't mean to hijack; but did Baker announce he is firing up?

[raynerd]

Shawn, you had a great day. I don't mean to hijack; but did Baker announce he is firing up?

Yup sounds like the Bakers gonna Bake!

[DocJekyll]

Yup sounds like the Bakers gonna Bake!

Given that new avi and all..... Hmmmmm

[mirroroferised]

I took away a couple good pointers from that vid, thanks. I'm hoping especially to use that on bench day. Also I now need to find that pizza, burgers, burittos squats...tshirt....That's awesome lol

[conoutlook]

Beast on the ohp

[doughnutgut]

Just popped out from behind the curtains to prop you up for that press PR.

[raynerd]

Squats:

Morning weight: 177.8lbs

Very tight from deads and my calves are fried as well so good warmup needed

-broomstick GM paused narrow/wide and twists
-calf and Achilles stretches
-quad/ITB stretches
-lumpy roller hams, calves, ITB, quads, adductors and glutes
-spikey ball roll piriformis stretch
-lying piriformis stretch

Squats:
Bar X 10 with knee floss
135 X 10
225 X 5
275 X 5 vid
315 X 4 vid
340 X 1 PR vid

Box squats 12 inch
225 X 5
225 X 5
225 X 5

Walking lunges carrying 45lb DB's
7 (each leg)
7
7

Dun:

Notes: pretty damn tight again today from deads and my calves are real sore from dead day as well.
Worried about lower back holding up but went after it anyway. 315 X 4 is equal PR, want 5 here but my 4th was a grind.
Went for 340 after as I have done 335 once and never went that heavy again. I did a walkout first, it feels good on the back, not that heavy. When I got out of the hole...that's when I got forward and ground it up. Happy with the depth so I count it as a PR but definitely lost back tightness, got forward, and GM'ing it up. Maybe it's just that heavy that I couldn't hold form no matter what I tried..might be the case here.

Box squats were f'n hard after that, every rep was a grind to get that 2pps up but got my 15 reps I was after and my glutes were fried...just in time for walking lunges...hard, sucked azz but got them dun!

Thoughts: regardless, getting stronger and my squats are moving, form is what it is, heavy is gonna heavy but happy with 315 X 4 and 340 X 1 PR

Offday tomorrow, will hit calves, rehab and mobility to shake out this workout. Will multi after I make the rats some supper

[mirroroferised]

You're grinding out pr's like a madman right now. Love it!! Nice solid work on those squats.

[RT1957]

I'd have to say all that rehab and box squats paid off.....nice PR....it'll get better every time you go back to it

Great work Shawn