Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

hmmm I've gained 30 lbs let me check....



Definitely helps with the old boiler

Lol that's the secret of powerlifting, rounder trunk=less ROM on bench and better "gut off the knees" bounce out the hole in the squat

[raynerd]

Morning Weight: 202.3

Think I am taking today off. Heading out to the ski hill this afternoon then maybe light up the BBQ for supper. Out of bodyparts to train lol, I will aim for a lower session tomorrow.
Squats: build up to a heavy single
1 heavy walkout
4x3 paused squats
2 heavy sets of deads
Belt squats to finish

[Sen8or]

The meets in April, cool, was wondering when it was (or if it had already been), will have to try and keep an eye out for it.

Yeah, still studying, training, working etc. Plus now the Mrs has decided for an end of year trip, New Years Eve in New York, going to cost a small fortune but should be a blast. Tickets all booked and hotel paid for etc. Was going to do an update in my journal, but just not the time to do it justice.

Back on 5/3/1 for now, plus I'm trying to drop a few kgs, got up to 90kg which was my target (198lbs) but now want to cut back to around 80-85kgs (176-187lbs) for badminton season, hoping it will help get the old body around the court a bit easier and with less injuries. No record setting weights, but still healthy enough (Squats 6 @ 115kgs, Bench 6 @ 92.5kgs, OHP 6 @ 57.5kgs, Deads 3 @ 147.5kgs, all 1+ week).

Looking at your log, you should be getting some respectable totals on the platform, keep it up

Sen

[raynerd]

The meets in April, cool, was wondering when it was (or if it had already been), will have to try and keep an eye out for it.

Yeah, still studying, training, working etc. Plus now the Mrs has decided for an end of year trip, New Years Eve in New York, going to cost a small fortune but should be a blast. Tickets all booked and hotel paid for etc. Was going to do an update in my journal, but just not the time to do it justice.

Back on 5/3/1 for now, plus I'm trying to drop a few kgs, got up to 90kg which was my target (198lbs) but now want to cut back to around 80-85kgs (176-187lbs) for badminton season, hoping it will help get the old body around the court a bit easier and with less injuries. No record setting weights, but still healthy enough (Squats 6 @ 115kgs, Bench 6 @ 92.5kgs, OHP 6 @ 57.5kgs, Deads 3 @ 147.5kgs, all 1+ week).

Looking at your log, you should be getting some respectable totals on the platform, keep it up

Sen

Sounds like life is treating you well Sen! Thanks for the update, miss ya around here. NewYork will be a fun time, been there once...it's a whole new world, that's for sure!
Glad the training is going well. I'm the heaviest I have been in years, I don't feel as terrible as I expected though, but won't catch me taking my shirt off in public
The meet is April 29th weekend and will begin my peaking cycle (along with Dave, Andrew and John) in a couple weeks. Hope to hit some good numbers for my first show then diet away the gainz into the summer.
I will do a good meet write up in here after for anybody interested and of course some vids of the faddy Finlander going for broke

[TM79]

Looks like a good heavy leg burner tomorrow. I love auto-progamming workouts like that. Get it!

[raynerd]

Morning Weight: 204.4

Warmup:
-lumpy roller bottom end/back
-adductor/hip flexor stretches
-leg swings
-baby makers x 5
-hip circle side steps and paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 5

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
315 x 1 vid
340 x 1 vid
365 x 1 vid (tough again)

Walkouts:
455 x 10 seconds
500 vid

Paused squats
315 x 1
315 x 2 vid
275 x 3
275 x 3

Deads:
135 x 3
225 x 2
315 x 1
420 x 5
420 x 5 vid

Fuk belt squats-gassed

Notes: meh, mentally feeling good but quads and glutes were still sore and tired going in. Warmed up well but still felt crappy. Walked out 500, didn't die. Plans for 315 4x3 paused, lol no dice.
Got my planned deads but they felt tough, haven't deadlifted in a while, thumbs were feeling pretty ladylike as well. Belt squat finisher was the plan but I was gassed. Upper tomorrow.

[raynerd]

Looks like a good heavy leg burner tomorrow. I love auto-progamming workouts like that. Get it!

Big ambitions, poor skillz. I do much better with a program lol. Went not like I planned, but still beat me up anyway.

[TM79]

Great job today Shawn! Shoot, even feeling a little rough and with not having done deads in a while you still had a heck of a lot bigger leg workout than I've ever had. Great job man! No idea how you do it...

[RT1957]

Way to get it done today Shawn...going in sore has got to have some effect on how its all gonna play out...still got a lot of good work in

[mirroroferised]

I do much better with a program lol.

Who are you????????????

[Jtbny]

Who are you????????????

We have changed him!

Nice job gettin in and getting some work done. Yes those heavy walkouts will tax you for sure. Good news is 500 didnt crush you although that walkout looked iffy

[raynerd]

Morning weight: 203.7

Warmup:
-quad/adductor/back stretches
-leg swings
-hip circle side steps and monster walks
-shoulder rolls
-cat/camel

Lat pulldowns
Band pullaparts low, high, 1 arm, dislocations

Bench:
10xbar of CGBP, ultra-wide, competition grip
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3 (=PR, still ugly but better than last time)
290 paused- failed halfway

Slingshot:
315 x 3 PR vid
325 x 2 PR vid

CGBP
225 x 5
225 x 5
225 x 5
225 x 5

Wide overgrip cable rows pwo:
170 x 8
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Sauna/cold shower

Notes: ok workout today. 275 x 3 was better than last time but still not pretty. I really have no clue why I was trying to rep it so fast. Tried a new paused PR at 290 but failed about halfway up.
Couple SS PR's and finished with cable rows to spare the sore lower back. Offday tomorrow.
This is the last week of me messing around. Next week I am going to run both lower days of JC 10lbs lighter than what's programmed for week 1 then begin on the 19th

[wasmeFINAFLEX]

Nice PR's shawn.... as normal strong Close Grip

[raynerd]

Great job today Shawn! Shoot, even feeling a little rough and with not having done deads in a while you still had a heck of a lot bigger leg workout than I've ever had. Great job man! No idea how you do it...

Thanks Trent, it wasn't a terrible day, but I my legs weren't as recovered as I would have liked. Squats felt heavy and my 365 was too grindy again. I had planned on 315 4x3 paused squats after but just don't think I am strong enough to that yet lol. This is where I refer to having a program being a much better path for me!

Way to get it done today Shawn...going in sore has got to have some effect on how its all gonna play out...still got a lot of good work in

Thanks Ron, I was definitely not feeling that great and when my legs and glutes aren't firing right, my squats get ugly. Definitely got a good working though!

Who are you????????????

lol, I would like to say I am some sort of programming genius…but I can't…when all of my real gains have come from running proper programming

We have changed him!

Nice job gettin in and getting some work done. Yes those heavy walkouts will tax you for sure. Good news is 500 didnt crush you although that walkout looked iffy

Changed me for the better I would say Got some work in anyway, the walkouts really hit me hard I really wasn't sure I could walkout 500 TBH, 455 felt ok…so I figured what's another 45lbs. Some careful stepping was going on lol

Nice PR's shawn.... as normal strong Close Grip

Thanks Simon, it's been so long since my bench has moved, even a bit, so I am happy for every ounce!

[shaneinga]

Damn Shawn. Nice benching man.

Strong triple at 275.

That is a lot of PR's in a single session. Great day in the gym.

[TM79]

Not sure how I missed your last workout Shawn. Congrats on the PR's! Tons of heavy weight going up. Man, to get 3 reps at 275 and then fail at 290...... I can dream...... Nice and heavy on the CGBP too and I'm jealous of the cable rows. I miss doing those. Great job my friend! You're putting ups some monster numbers for "just messing around."

[RT1957]

Nice BP work Shawn....275 triple is good progress....290 soon...love the SS reps at 315

[grouchyjarhead]

Nice benching Shawn.

[raynerd]

Morning Weight: 205.4 (snuck up to 208 yesterday, Pizza Hut )

Warmup:
-lumpy roller bottom end/back
-hip flexor stretch and adductor stretch
-leg swings
-baby makers x 5 x 15 sec
-hip circle paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 5

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

Work sets:
315 x 5
315 x 5 vid
315 x 5
315 x 8 vid

Paused deads:
225 x 3
315 x 2

Work sets:
405 x 3 (paused above knees)
405 x 3 (off floor)
405 x 3 vid (off floor)

Lunges alternating holding 50lb DB's
6
6
6
6

Dun:

Notes: was going to do heavy singles on deads first then a big belt squat workout but reconsidered and figured I better get my head into volume squats again before JC. Went well, I planned at least 20 reps at 315 but if I felt good I would add some reps last set. Did 8 but form was falling apart the last 2 reps due to fatigue. My second MR10 on JC is 315 so feel great about hitting that with no work sets beforehand.
Did paused deads above the knee my first work set but it just felt awkward so paused lower the next 2.
Lunges wrecked me as a finisher.
Good workout, nightshift the next 2 nights and will catch up on journals tonight. Upper tomorrow.

[RT1957]

Nice work on those squats 8 with 315 is big progress...even if the last 2 weren't perfect reps....you'd had done a lot of reps prior...DL paused looked good too....I'm looking forward to the ramp up to the meet

[raynerd]

Damn Shawn. Nice benching man.

Strong triple at 275.

That is a lot of PR's in a single session. Great day in the gym.

Thanks Shane, great to have you back. I have been working on that damn triple of 275 for ages so feels good to finally get it.

Not sure how I missed your last workout Shawn. Congrats on the PR's! Tons of heavy weight going up. Man, to get 3 reps at 275 and then fail at 290...... I can dream...... Nice and heavy on the CGBP too and I'm jealous of the cable rows. I miss doing those. Great job my friend! You're putting ups some monster numbers for "just messing around."

Thanks Trent, it was a good session and happy for some bench progress. Cable rows are a good alternative to BB rows when I need some lower back relief. lol, I meant messing around in the sense that I am doing some abnormal for me stuff with weak points in mind.

Nice BP work Shawn....275 triple is good progress....290 soon...love the SS reps at 315

Thanks Ron, think I have that 290 with a proper build up, but only the iron will tell the truth. Maybe I will try it again tomorrow. SS has been fun, mine is pretty damn tight on me so think it helps me lift even heavier weights lol

Nice benching Shawn.

Thanks Grouchy!

Nice work on those squats 8 with 315 is big progress...even if the last 2 weren't perfect reps....you'd had done a lot of reps prior...DL paused looked good too....I'm looking forward to the ramp up to the meet

Thanks Ron, today was a good session and really did show me how far I have come. Last 2 reps were getting forward, but I was getting tired. Much better than I would have done this 6 months ago. Ramp up for the meet is going to be fun, and hard work as well.

[Plateauplower]

Excellent progresss on bench and squats. Keep doing what your doing! It's working. Pretty soon those 315x8s will be all good working sets. Those bench reps will slowly climb as well your in the zone. Just keep plugging away and eating. You have plenty of room until April.

[raynerd]

Excellent progresss on bench and squats. Keep doing what your doing! It's working. Pretty soon those 315x8s will be all good working sets. Those bench reps will slowly climb as well your in the zone. Just keep plugging away and eating. You have plenty of room until April.

Thanks Tim! Appreciate the comments. Things have been progressing pretty good and feeling stronger every month. I do have a good window to keep eating up to 220, so that's one less worry. Feeling pretty fat these days lol, but the goal is a decent total in April. This is the longest surplus I have ran in years so hopefully I have built a few lbs of LBM at the end of the day!

[raynerd]

Waking weight after nights: 204.5

Warmup:
-quad/adductor stretches
-low back stretches
-band pullaparts low, high, 1 arm, dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra-wide, comp

All paused:
135 x 5
185 x 3
225 x 2
255 x 1 vid
275 x 1 vid (hit hooks, wonky rep)
290 x 1 vid PR

Volume: (all paused)
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Incline BB:
135 x 6
185 x 6
205 x 4
225 x 1
185 x 8

Wide Lat pulldowns pwo:
140 x 8
160 x 8
160 x 8
160 x 8

Dun:

Notes: not enough sleep after nights but went well. Very happy with the 290 paused and the 5x3 255 paused after. Good workout, at work again tonight, taking tomorrow off, or maybe some back work if I have time.

[shaneinga]

Heck of a squats and deads day Shawn. 208 pounds, woohoo! Nice man!

Bench numbers are looking awesome Shawn. 295 paused bench is great! Hard earned PR there.

Kicking ass Shawn. You should be putting up some big numbers come meet time.

[RT1957]

Strong bench work Shawn.....300 soon

[MooseTequila]

Still grinding and taking names... adding PR's... what's not to like?

Keep on killing it Shawn... obvious DUH, of course you will

[TM79]

Saw the vid on IG already, but finally saw the rest of this workout. Great job my friend! Very strong workout all the way to the end. Hope you enjoy the rest day.

[raynerd]

Heck of a squats and deads day Shawn. 208 pounds, woohoo! Nice man!

Bench numbers are looking awesome Shawn. 295 paused bench is great! Hard earned PR there.

Kicking ass Shawn. You should be putting up some big numbers come meet time.

Thanks Shane, I was 208 for only one day after some serious Pizza Hut pounding lol. Been 205 ish on average lately. Pretty chunky for me. Bench has finally been moving a bit so I am very happy about that, it's been a damn long time!!

Strong bench work Shawn.....300 soon

Thanks Ron, I would love to hit 300, seems it has been a goal forever. Maybe it will come on the platform!!

Still grinding and taking names... adding PR's... what's not to like?

Keep on killing it Shawn... obvious DUH, of course you will

Great to have you back Mooseman! Yup still working hard, the real work is going to start next Sunday! It's go time!

Saw the vid on IG already, but finally saw the rest of this workout. Great job my friend! Very strong workout all the way to the end. Hope you enjoy the rest day.

Thanks Trent! It was good workout, very happy with bench lately. Rest day was nice, had a date dinner with wifey, it's been forever since we have done that. Went to a really good restaurant and had a wonderful meal!

[fittofattofit]

It always takes me a long time to work though your log after a break
Doing great Shawn ....
Bench: that 290 looked better and tighter than the 285 last week and you are making those SS reps @ 315 and 325 look easy
Squats: I know you thought the 365 felt though but you can get it every time now and it never looks like much of a grind. Smashed out that 315 x 8 = building so much strength
Deads: 420 x 5 just way too easy .... all easy reps at my best, ever, ever pull weight