Shawn's Wanna-be-a-powerlifter Journal

[wasmeFINAFLEX]

Solid work! PRs rule... impressed as usual

[TM79]

Yeah man, I hate those wobbly reps on bench. I got nervous just watching your vid. Good recovery though and congrats on the PR! Reading your numbers right now is still surreal to me. Can't wait to see how you guys do at the meet.

[raynerd]

Morning Weight: 210.8

Warmup:
-hip circle side steps and monster walks
-glute bridges
-lat pulldowns
-shoulder rolls
-cat/camel

Deads:
135 x 3
225 x 2
315 x 1
405 x 1
465 x 1

Program Set:
510 x 3 vid @RPE 9.5

End of JC

Notes: can't not be happy with that. It's a big PR for me because deads haven't been moving real fast since I first hit 500x1. Woohooo

[mirroroferised]

As always, beyond impressed. Another successful cycle. The 3's seem to be the flavour of the cycle...I'll have to hit 4 tomorrow Enjoy your relaxing weekend of family and food!!!


Do you think you'd get any extra lbs or reps with mixed grip? How you hook grip is beyond me but since I can't do it I am curious

[Sen8or]

Damn they looked solid, really well controlled. Arms are looking hyooge too Shawn, the extra weight you are carrying is hitting the right spots for sure

[Hammerhagen]

Beastly pulling Shawn!! Hitting that for 3, calculated 1RM over 550. Very nice

[RT1957]

Great work Shawn...strong pulls...

[Hammerhagen]

Race you to 600

[fittofattofit]

You've got some great back strength there Shawn ... really powerful looking reps and they were close to SLDLs

And as for Andrew and yourself with the deads:

[mirroroferised]

Race you to 600

hahaha it's on!!!

[raynerd]

pr is a pr


10 days buddy

It's coming fast!

One more session and it's a wrap! Solid PR, and the 280 single was clean. Great opener

Thanks Andrew, just sent in 280 for an opener.

Solid work! PRs rule... impressed as usual

Thanks Simon!

Yeah man, I hate those wobbly reps on bench. I got nervous just watching your vid. Good recovery though and congrats on the PR! Reading your numbers right now is still surreal to me. Can't wait to see how you guys do at the meet.

Thanks Trent, I suck at testing my bench haha. I feel good with paused reps though. Meet is near!

As always, beyond impressed. Another successful cycle. The 3's seem to be the flavour of the cycle...I'll have to hit 4 tomorrow Enjoy your relaxing weekend of family and food!!!


Do you think you'd get any extra lbs or reps with mixed grip? How you hook grip is beyond me but since I can't do it I am curious

Thanks Davey, I was very happy with that 3! Any progress on deadlifts for me is a huge win! Hook grip is no different than mixed once you go through the pain stage. I definitely would get the same reps mixed grip.

Damn they looked solid, really well controlled. Arms are looking hyooge too Shawn, the extra weight you are carrying is hitting the right spots for sure

Thanks Sen! Love that you are still lurking! Ya I am carrying size allover, but my moobs and gut take the brunt of it lol

Beastly pulling Shawn!! Hitting that for 3, calculated 1RM over 550. Very nice

Thanks Andrew, was in my head a bit before that set but it went awesome!

Great work Shawn...strong pulls...

Thanks Ron!

Race you to 600

yup, 600 is on! May be a couple years…but its on!!

You've got some great back strength there Shawn ... really powerful looking reps and they were close to SLDLs

And as for Andrew and yourself with the deads:

haha, thank Andrew. Was quite happy with that PR today!

hahaha it's on!!!

It's going to be a long race…..but it's on

[raynerd]

Quick update:
So bit of a change of plans for me. After a talk with John, I am going to drop a weight class down to 198.
The NewYork state squat record in this division is 425, we think I can take that on meet day. The deadlift record is 555, I would have to have a real good day to beat it but will go for it if things feel good.

The plan: I have been actively water loading since Saturday, I am also sodium loading and reducing carbs. My weight this morning was 207.2. Weigh in is Friday afternoon and I will compete Saturday morning before the other guys. This will be nice as I can support the other guys in the afternoon with John as I will be done lifting.

Basically, I stop sodium 2 days before weigh in, stop water 15-18 hours before weigh in, and my body keeps pissing out sodium and water like I was actively taking it in. Right after weigh in, the focus is rehydration, electrolytes, carbs etc.

8.8lbs to drop as of this morning

[Flounderbout]

Morning Weight: 210.8

WTF?! You've put on ~40 pounds in like 6 months? I did that I'd be literally spherical... Amazing job.
Congrats on the PR, and good luck at the meet. Hope the dehydration/rehydration thing doesn't feck with your lifts.

[mirroroferised]

Washroom breaks every 15 minutes in the car is going to make for a long, long drive. Bring a big water bottle to piss into

[shaneinga]

510 triple. Hell yeah Shawn! Good luck with meet man! You are going to crush it!

[raynerd]

WTF?! You've put on ~40 pounds in like 6 months? I did that I'd be literally spherical... Amazing job.
Congrats on the PR, and good luck at the meet. Hope the dehydration/rehydration thing doesn't feck with your lifts.

Hey buddy! Great to hear from you man Think it was just over 30lbs in 8 months ish lol. My belli feels pretty rotund that's for sure.
Ya hopefully this dehydrating plan goes well, if I am not where I need to be in a couple days I will abort this and just compete in 220 class.
I think it will be ok, it would be different if I was running a long deficit beforehand, that would kill my lifts.
Being my first meet, I have no total anyway, if my lifts suffer a bit I can accept that and will have an easier total to beat next year

[raynerd]

Washroom breaks every 15 minutes in the car is going to make for a long, long drive. Bring a big water bottle to piss into

Life on the road Davey, piss jugs engaged
Maybe I will get a catheter system from work today so we don't have to stop

[raynerd]

510 triple. Hell yeah Shawn! Good luck with meet man! You are going to crush it!

Thanks Shane! That was a very satisfying PR Going to give it all I got this meet!

[PtReyesGreg]

Awesome work lately Shawn. I've been doing a lot of lurking and not much posting lately but I've enjoyed following your progress for the last month or so. I'm looking forward to seeing your meet results. I know you're going to crush it.

[SixTribes]

510x3..you just pushed me into retirement...awesome lifting Raynerd!..your total will speak for itself..and it will speak loudly

[raynerd]

Awesome work lately Shawn. I've been doing a lot of lurking and not much posting lately but I've enjoyed following your progress for the last month or so. I'm looking forward to seeing your meet results. I know you're going to crush it.

Hey buddy good to see ya back! Thanks a lot, it's been a real good prep and some great progress was made. Looking forward to the meet!

[RT1957]

Good luck with the plan...it seems a bit drastic to me but then again ya gotta do what you think is best...

[raynerd]

510x3..you just pushed me into retirement...awesome lifting Raynerd!..your total will speak for itself..and it will speak loudly

Thanks 6T! That 510x3 was a huge PR for me, progress has been slow on deads since I hit 500. Lol, please don't retire

[raynerd]

Good luck with the plan...it seems a bit drastic to me but then again ya gotta do what you think is best...

Thanks Ron, it will go well. If I lose a few lbs off the bar I can accept that. Primary goal is the state record squat, everything else will be to get a first total to work off for my next meet

[RT1957]

We will be waiting on vids.......wishing all ya all the best

[raynerd]

Warmup:
Hip circle side steps and monster walks
Leg swings
Baby makers x 5

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

Bench:
Bar x 10 of CGBP, ultra-wide and comp
135 x 5
185 x 3
225 x 1 paused

Dun

Notes: just a quick one to go through the motions today, practice some some commands etc. Went fine, next stop Utica!

[Hammerhagen]

Nice one, feels good to go thru the motions one last time. See you Friday

[shaneinga]

Nice work Shawn. Safe travels man!

[raynerd]

Thanks guys! I'll update this place as soon as I can. Weighed 202 this morning, should be on track for weigh ins

[mirroroferised]

It's going to be impressive watching you eat the second that weigh in's are over.