Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

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

[raynerd]

I agree, and i hope to be there to witness it. I am really thinking about coming out for the meet, real talk. If i pull the trigger in my mind, it will happen. I am one of those types, if i decide its happening, its happening

Pull dat trigger…DO IT!! DO IT!!! DO IT!!! I am travelling over 1100 miles for this beeeotch!!

Nice session Shawn! Photo bomb had me wondering there for a minute how much of those clothes were coming off

lol, Thanks Andrew, that's my youngest rat, he is 5 and refuses to wear anything but his tighty whitey's to bed

Those pulls looked strong Shawn.....nice work on the BP that's a lot of reps at 250....and then 265 for reps on PRows after doing DL's....backs gotta feel that....Nice work done

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

No vid so 4th single @ 475 didn't happen!



Those reps just flew off the floor Shawn!
Powerful looking bench reps as well, despite the photobomb

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!

[TM79]

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!

[fittofattofit]

Morning Weight: 191.5

.....

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

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

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!

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

[raynerd]

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!

Thanks Trent, yesterday went well. Lol, I edited out me yelling at the lil man to get out of the way. I actually thought he moved

[raynerd]

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

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

[raynerd]

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

[TM79]

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!

[fittofattofit]

So deep on those reps Shawn: strong and consistent! Honourable mention to those OHPs

[raynerd]

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.

[wasmeFINAFLEX]

Big bench and CGBP on ya! Awesome about the new sleeves too.. Should look into some new ones myself.

[fittofattofit]

Really impressed with how much the benching has come on Shawn ... really strong and solid on those reps and a nice competition pause at the end
Effortless 420 DL pauses

[shaneinga]

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.

[raynerd]

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!

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…

So deep on those reps Shawn: strong and consistent! Honourable mention to those OHPs

Thanks Andrew, I did get pretty deep on them, I was feeling pretty aggressive dropping in to the hole yesterday, squat anger!!!

Big bench and CGBP on ya! Awesome about the new sleeves too.. Should look into some new ones myself.

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!

Really impressed with how much the benching has come on Shawn ... really strong and solid on those reps and a nice competition pause at the end
Effortless 420 DL pauses

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.

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.

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?

[Sen8or]

Super solid stuff Shawn, that set at 265 looked almost easy for you, nice pause on 2nd rep. Those paused deads must take it out of you too. Well done.

[raynerd]

Super solid stuff Shawn, that set at 265 looked almost easy for you, nice pause on 2nd rep. Those paused deads must take it out of you too. Well done.

Thanks Sen! Always good to hear from ya I think bench is finally moving....knock on wood

[PtReyesGreg]

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!

[RT1957]

Great work Shawn.....that 2nd BP rep looked paused....those paused DL look were very strong

[raynerd]

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

[RT1957]

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

[raynerd]

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!

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

Great work Shawn.....that 2nd BP rep looked paused....those paused DL look were very strong

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

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

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

[fittofattofit]

When I see that 360 x 2 from September I can really see that squat-morning! What a difference now: you can see the effort but your form is very tight coming out of that hole now

[grouchyjarhead]

I love the new goal. Workouts look solid and moving in the right direction. Awesome work!

[pastorgbc]

Dude, everything in here is big. I am loving the numbers everywhere.

Keep killing it.

Ray

[wasmeFINAFLEX]

agree with pastrogbc ... strong! nice benching man

[shaneinga]

Nice squats Shawn. That 360 single looks like a huge improvement.

Progress.

Killer workout man!

[raynerd]

When I see that 360 x 2 from September I can really see that squat-morning! What a difference now: you can see the effort but your form is very tight coming out of that hole now

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.

I love the new goal. Workouts look solid and moving in the right direction. Awesome work!

Thanks Grouchy! Good to hear the rehab is going well for you!

Dude, everything in here is big. I am loving the numbers everywhere.

Keep killing it.

Ray

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

agree with pastrogbc ... strong! nice benching man

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

Nice squats Shawn. That 360 single looks like a huge improvement.

Progress.

Killer workout man!

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

[Sen8or]

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?

[raynerd]

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?

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

[DocJekyll]

Serious improvement on the 360 rep. Nice job.


I still think it was the fact that turbo lover was playing.........but that's just my own humble opinion.


Progress is progress. Looking good.