Shawn's Wanna-be-a-powerlifter Journal

[Plateauplower]

Great volume in that one. Looks like a good bas builder for sure. Lots of reps on squats and bench to dial form in on. Enjoy the turkey

[mirroroferised]

Afternoon weight after night shift sleep: 189

Warmup:
Cardiovascular
-BB complex
-leg swings
-baby makers x 5 then 10 air squats with hip circle
-lumpy roller right adductor, quads, ITB, glutes, piriformis

Dynamic stretch:
-shoulder rolls
-cat/camel
-donkey kick
-glute bridge
-hollow rock

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1

Program sets:
300 x 5
300 x 5
300 x 5 vid
300 x 5
300 x 5 @RPE 8 vid

Bench:
-band pullaparts
-band dislocations
-lat pulldowns
-1 arm pullaparts

CGBP bar x 10
Wide bar x 10
Comp bar x 10

135 x 5
185 x 3

Program Sets:
220 x 7
220 x 7
220 x 7
220 x 6 (-1) @ RPE 10

Narrow cable rows:
180 x 6
180 x 6
180 x 8
180 x 8 @ RPE 8.5

CGBP:
175 x 6
185 x 6
185 x 6
185 x 6 @ RPE 8.5

Dun:

Notes: had to sacrifice sleep to get this one in. Went ok, hips were a bit sore from hip circle work for squats but not too bad.
Bench was hard on this day againand couldn't get my last rep. CGBP was better this day than last week though.
Good workout for zombie mode.
Off to eat Turkey, Happy Thanksgiving to my Canadian brahs!

That's a good hard session. Enjoy the feast

[Hammerhagen]

That looks like a tough workout, I can see your program is advancing now and upping the weights a bit. Squats looking better every time I see them! Those bench sets look tough, the higher rep stuff in bench can really sap all the strength out of you, good work and happy turkey day 🍗

[PtReyesGreg]

Nice workout today Shawn. Good job on the squats. 3 Sets at 300 is awesome. Those vids looked good...much improved form.

Good job on the bench too. It's too bad you missed your last rep but you still got a lot of good reps in there.

I'm jealous of the Canadian Thanksgiving...I have to wait a whole extra stinking month for mine down here. Enjoy your turkey and hope you have a great meal with your family.

[RT1957]

Big workout today Shawn....time to enjoy your Thanksgiving and feed the beast

[raynerd]

Great volume in that one. Looks like a good bas builder for sure. Lots of reps on squats and bench to dial form in on. Enjoy the turkey

Thanks Tim, the first 5 weeks of the program are like this then we start to taper off some reps as the intensity increases. The volume right now was what attracted me to this program, need to get a ton of squat reps in at slightly lower weights to try to dial in my form. Turkey was good...perogies was good, ham was good, cabbage rolls were good, mashed potatoes were good, stuffing was good.....all topped with gravy hnnnnnnnng

That's a good hard session. Enjoy the feast

Thanks Dave, was rocking 3 hours of sleep which made the workout feel like it took all damn day lol. Feast was goooooood!

That looks like a tough workout, I can see your program is advancing now and upping the weights a bit. Squats looking better every time I see them! Those bench sets look tough, the higher rep stuff in bench can really sap all the strength out of you, good work and happy turkey day 🍗

Thanks Andrew, yep the program increases a touch every week in weight with the same volume. Think week 6 the volume drops as the intensity continues to peak. I am glad to hear the squats looked ok, I didn't have a great attention span today lol, but am working 2 cues every rep, lock the lats down and spread the knees. Ya lastweek this session was tough on bench for me as well. The other 2 I felt strong as faak on though. At least the CGBP went much better than last week. I get pretty zapped from the 5x5 squats before bench as well so who knows. Least it's challenging me hard.

Nice workout today Shawn. Good job on the squats. 3 Sets at 300 is awesome. Those vids looked good...much improved form.

Good job on the bench too. It's too bad you missed your last rep but you still got a lot of good reps in there.

I'm jealous of the Canadian Thanksgiving...I have to wait a whole extra stinking month for mine down here. Enjoy your turkey and hope you have a great meal with your family.

Thanks Greg, squats felt ok, but my outer glutes were tight today from messing so much with the new hip circle. Glad you think they are looking better though, that's the goal right now That 4x7 bench bit me hard again today, my endurance just tanked the sixth rep. Ah well, MOAR bench this week to make it up

Big workout today Shawn....time to enjoy your Thanksgiving and feed the beast

Thanks Ron, it felt big lol...the beast is fed....maybe a tad overfed

[gannicus99]

Great squat session. That volume work will pay off at the end.

[raynerd]

Great squat session. That volume work will pay off at the end.

Thanks, thats the plan, this has been a great opportunity to work on my form with the lighter weights and rep work as well.
Hope you have a great Thanksgiving

[DocJekyll]

Squats looked really good Shawn. That was a big workout. Great job getting after it. I'm sure that bench rep is coming soon man.

Hope you had a nice holiday!

[shaneinga]

Happy late Thanksgiving to you Shawn.

Those 300 x 5 squats looked really good Shawn!

Nice benching and those CGBP numbers are looking great.

[wasmeFINAFLEX]

Solid session! If you are anything like me... ate way too much yesterday... and well left overs today haha...

[Jtbny]

Squats are looking much better Shawn. Keep doing what you're doing!

[raynerd]

Squats looked really good Shawn. That was a big workout. Great job getting after it. I'm sure that bench rep is coming soon man.

Hope you had a nice holiday!

Thanks Doc, it feels good to get positive squat comments, I myself am thinking they are getting better as well, and I am by far my worst critic! Not too worried about the bench rep, in general I have been feeling strong on bench so it's all good. Holiday was good despite working all weekend. Has some nice family time and eats yesterday before work and a solid dinner tonight as well!

Happy late Thanksgiving to you Shawn.

Those 300 x 5 squats looked really good Shawn!

Nice benching and those CGBP numbers are looking great.

Thanks Shane, glad I slid that workout in yesterday despite being so busy. I am feeling relatively strong on the program so far, it's just the day 1 bench with the 4x7's that seem to give me trouble.

Solid session! If you are anything like me... ate way too much yesterday... and well left overs today haha...

Thanks Simon, Happy Thanksgiving man. I ate lots yesterday…then again on nightshift last night…then again tonight… lol. It was fantastic!

Squats are looking much better Shawn. Keep doing what you're doing!

You just made my night

[Jtbny]

You just made my night

Ha. You're the one putting in the hard work Im still watching things ( stalker ). The best thing I can do right now is to stay out of your guys way. Seems to be working fine

[raynerd]

Ha. You're the one putting in the hard work Im still watching things ( stalker ). The best thing I can do right now is to stay out of your guys way. Seems to be working fine

I know you are watching, just good to know things are improving. I don't get discouraged easily and in fact just draw motivation from the need to improve.
It sets my mind at ease to know I am on the right track so I can continue on working to get stronger!!! Then stronger yet
I always value your input tremendously!

[raynerd]

I have been spending a ton of time and energy on my squat over the past year especially. It's been the single toughest exercise for me to dial in, for whatever reasons, weaknesses, poor form cues, bad leverages, injuries...the list of excuses goes on. I do feel I made progress on strength and depth but form has always been off. Thanks for all the help in my endless journey folks. With all the feedback I have been getting and the fact that I myself feel my squat is improving right now, I finally feel like things are coming together.

There aren't many professional powerlifters out there in the media for me to look to for form cues etc. But the one guy I have been studying is Layne Norton. This guy is a huge squatter and I believe the closest I can find to my levers and ugly squats

I took a screen shot of my last session to compare to Layne's squat in the hole, as this is the style I am stuck with and if he has had such success with it, whydafuq can't I??

[RT1957]

That position looks strong in the hole.....the only problem I ever see is your hips coming up faster than the bar getting you in the GM position......

[raynerd]

That position looks strong in the hole.....the only problem I ever see is your hips coming up faster than the bar getting you in the GM position......

Yes I agree and not saying I am anywhere near fixed.
Norton's squat is just the style I am working towards.

[Sen8or]

Came back after a few months off the site and saw no updates in Rayners road to 40 since August, thought ****e, he must have fallen off the earth or being abducted by Aliens, but no, just a new journal. Order is restored.

Really solid looking squats Shawn, the weight didn't look an issue at all, 300lbs is some solid squatting

Sen

[SteveWright1]

never underestimate the power of SBD Sleeves Shawn

Layne knows the secret as does our own John Bacon - dismiss them at your peril I say LOL

300 x 5 and looking to get even better is a credit to you anyway

[shaneinga]

That is a great photo Shawn. I think you opening up your feet a little and pointing your toes out has really helped you a lot.

You have the strength in your lower back with your deads, your upper back is strong as hell to with the Pendlay rows you are able to knock out so your back strength to squat the weights you want is there.

The little changes with your grip and upper back tightness, and pointing your toes out a little seams to be making a huge difference.

It's working.

[DocJekyll]

Very interesting comparison photo's there. Very telling. Quite close in style.

BTW, take a look at Laynes wrist mobility there.....good lawd.

[fittofattofit]

Those 300 squats looked very comfortable for you now Shawn ... you've really found what suits you and I can see that you've got very similar leverages to Layne and you've adopted the exact same stance. The only slight difference is that his bar's about an inch lower down his back but I don't think too many people will keep pain free wrists with his grip. You're looking strong and stable in that screen cap and in a perfectly balanced position IMO!

[pastorgbc]

That is some great squatting, Shawn.

Layne's bar is much lower than your positioning is. Getting it that low changes the center of gravity to allow you to handle more and get deeper. I know you know that, but you are doing great and you shouldn't beat yourself up over it. He may also be using a Buffalo bar, which also helps.

He also has his hat on backwards... just saying. It worked for Stallone in that arm wrestling movie he was in.

Ray

[raynerd]

Came back after a few months off the site and saw no updates in Rayners road to 40 since August, thought ****e, he must have fallen off the earth or being abducted by Aliens, but no, just a new journal. Order is restored.

Really solid looking squats Shawn, the weight didn't look an issue at all, 300lbs is some solid squatting

Sen

SEN!! You are alive Nice to hear from you bro, hope you are still training hard. Ya shut down the old thread, it was coming up on 10 000 posts anyway and figured I would start a new one journalling my new goal to be an elite powerlifter
Thanks about the squats, in the middle of some more form changes and they look promising Hope to see ya around!

never underestimate the power of SBD Sleeves Shawn

Layne knows the secret as does our own John Bacon - dismiss them at your peril I say LOL

300 x 5 and looking to get even better is a credit to you anyway

haha damn, that's the link I have been missing!!! Thanks Steve, problem solved

That is a great photo Shawn. I think you opening up your feet a little and pointing your toes out has really helped you a lot.

You have the strength in your lower back with your deads, your upper back is strong as hell to with the Pendlay rows you are able to knock out so your back strength to squat the weights you want is there.

The little changes with your grip and upper back tightness, and pointing your toes out a little seams to be making a huge difference.

It's working.

Thanks Shane, ya it's not a back strength issue that's for sure. If anything my body dumps weight to my PC because of lower body leg, glute weakness. I think things are coming together as well though…I'll keep working it.

Very interesting comparison photo's there. Very telling. Quite close in style.

BTW, take a look at Laynes wrist mobility there.....good lawd.

Ya thanks Doc, not quite the same…but the most similar PL out there that I can compare too. The wrists are a bit alarming though, that may be a problem if I try to lower the bar!

Those 300 squats looked very comfortable for you now Shawn ... you've really found what suits you and I can see that you've got very similar leverages to Layne and you've adopted the exact same stance. The only slight difference is that his bar's about an inch lower down his back but I don't think too many people will keep pain free wrists with his grip. You're looking strong and stable in that screen cap and in a perfectly balanced position IMO!

Thanks Andrew, ya you are right, his bar is lower….hmmmm. May give it a go actually and see if I can get semi comfortable. It would definitely get me in a slightly better position yet but will see if the wrists and shoulders can handle it. I have such a great shelf where the bar sits right now so it will be interesting to see if I can pull it off.

That is some great squatting, Shawn.

Layne's bar is much lower than your positioning is. Getting it that low changes the center of gravity to allow you to handle more and get deeper. I know you know that, but you are doing great and you shouldn't beat yourself up over it. He may also be using a Buffalo bar, which also helps.

He also has his hat on backwards... just saying. It worked for Stallone in that arm wrestling movie he was in.

Ray

Thanks Ray, I will admit your and Andrews bar position comments have me thinking about lowering it a bit lol. I will give a try, if it works it works….if not I didn't lose anything and either way I am making improvements right now! I will work on my hat position as well, I think if I rotate it to the right….roughly 180 degrees then press it down….I may have a winner lol

[Hammerhagen]

Looking like Layne Norton, you know you're on the right track..BOOM!

[Plateauplower]

Nice work and progress. Your finding a good groove I think on squats. More reps doing them the same way will further the refinement. I cant see the pics, but will check back later.

Strong deads, Bench and rows!

[raynerd]

Morning weight: 188.5

Warmup:
Cardiovascular:
BB complex
Leg swings
Hip circle side walks
Baby makers x 5 then 10 air squats with hip circle
Lumpy roller right adductor, quads, ITB, glutes piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Deads:
135 x 5
225 x 4
315 x 3 DOH
405 x 1 MG

Program sets:
430 x 4 MG vid
430 x 4 versa
430 x 4 versa
430 x 4 versa vid @ RPE 8

Bench:
Band pullaparts high/low/single arm
Band dislocations
Lat pulldowns

CGBP bar x 10
Wide bar x 10
Comp bar x 10
135 x 5
185 x 3
205 x 1

Program sets:
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5 LR pause vid @RPE 8.5

Pendlay Rows:
245 x 6
245 x 6
245 x 6
245 x 6 @RPE 9

25 min sauna/cold shower

Dun:

Notes: decent workout. Was tight going in but once again got in the groove!

[raynerd]

Looking like Layne Norton, you know you're on the right track..BOOM!

I know…exactly like him!! Minus half the strength…half the muscle…half the depth and form lol, thanks Andrew, I think I am just happy there is a successful squatter with similar squat mechanics!

Nice work and progress. Your finding a good groove I think on squats. More reps doing them the same way will further the refinement. I cant see the pics, but will check back later.

Strong deads, Bench and rows!

Thanks Tim, lots more reps needed to really dial things in but things are improving anyway. The rest is coming well I think too, so all in all I am happy about the program.

[DocJekyll]

Deads looked beautiful today. I liked both of the added touches on your last set and rep........

BP looked easy. Again, nice pause there on the final rep.


Very Strong.