Shawn's Wanna-be-a-powerlifter Journal

[RT1957]

Strong reps Shawn...Getting some good bounce on those last few reps....I think you had a few more in ya

10x3 EMOM with 305....big progress

[wasmeFINAFLEX]

That is some serious work done there! All those EMOM's ... then some rack pulls...

[raynerd]

Morning Weight: 207.4

Warmup:
-quad stretches, hip flexor stretch, low back stretch
-cable narrow pulldowns
-band pullaparts low, high, 1 arm, dislocations

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

Program Sets:
215 x 10
230 x 8 last rep paused
240 x (6-8) got 8, last 2 paused
Vid

Seated cable row: pwo
200 x 10
200 x 8
200 x 8

Incline BB:
175 x 10
195 x 8
205 x 7

Widegrip pulldowns: pwo
150 x 10
170 x 8
170 x 6

Dun:

Notes: late one tonight, waited until Drew got off work. Feeling like I was raped by a Silverback from yesterday but it went good enough. Basically bench went the same as last session only slower on my last paused rep. Wouldn't have got that whole set paused tonight.
Bumped inclines again, did 7 the last set with 205 but was only supposed to do 6...thought I was supposed to do 8 So was happy after that lol.
Offday tomorrow and back to the hospital!

[raynerd]

Strong reps Shawn...Getting some good bounce on those last few reps....I think you had a few more in ya

10x3 EMOM with 305....big progress

Thanks Ron, was one helluva session! Wish I could get my mind around harnessing that bounce right off the first rep, I am always tentative at first when I am feeling tight.

[raynerd]

That is some serious work done there! All those EMOM's ... then some rack pulls...

Thanks Simon! So happy that one is over, it's one of those sessions that keep you up the night before

[Jtbny]

Thanks Simon! So happy that one is over, it's one of those sessions that keep you up the night before

Ya its the worst day of the entire program if you do the EMOM legit.

One more bench day for you and then the fun part starts

[Hammerhagen]

Nice upper. You put up some good numbers a day after the hell day. You are a silverback rape victim, i'm a 90 yr old arthritic pirate with peg legs

[Jtbny]

Jeez you guys make it sound like week 2 is hard or something?

Suck it up buttercups. Try doing this shti deep into a diet. Now go shove a pie down your throats and finish week 2 already. Dave and I are waiting

[Hammerhagen]

Jeez you guys make it sound like week 2 is hard or something?

Suck it up buttercups. Try doing this shti deep into a diet. Now go shove a pie down your throats and finish week 2 already. Dave and I are waiting

Pie won't be till desert tonight. Right now it's a Denver Omelette, hash browns and a stack of pancakes

[RT1957]

Strong bench reps Shawn and nice work all around....pumping that 240 looked very strong and controlled...progress has been made

[mirroroferised]

[TM79]

Not sure how I missed your bench workout last night Shawn. One heck of an effort! Strong sets and that set of 240 looked easy for you. Way to get it done my friend!

[SixTribes]

some really strong work going on in here..I think I'll pull up a chair and take notes....

[raynerd]

Ya its the worst day of the entire program if you do the EMOM legit.

One more bench day for you and then the fun part starts D

Yessir, bench tonight!

Nice upper. You put up some good numbers a day after the hell day. You are a silverback rape victim, i'm a 90 yr old arthritic pirate with peg legs D

Lol a fine pair

Jeez you guys make it sound like week 2 is hard or something?

Suck it up buttercups. Try doing this shti deep into a diet. Now go shove a pie down your throats and finish week 2 already. Dave and I are waiting

Nah it was a breeze now that it's over... extra faddy today

Pie won't be till desert tonight. Right now it's a Denver Omelette, hash browns and a stack of pancakes

Hnnng

Strong bench reps Shawn and nice work all around....pumping that 240 looked very strong and controlled...progress has been made

Thanks Ron, feels good to finally have some bench movement

Haha

Not sure how I missed your bench workout last night Shawn. One heck of an effort! Strong sets and that set of 240 looked easy for you. Way to get it done my friend!

Thanks Trent, feeling fat and strong!

some really strong work going on in here..I think I'll pull up a chair and take notes....

Welcome and thanks! I have lurked your Journal a few times and really liked what I saw!

[raynerd]

Morning Weight: 210

Warmup:
-low back stretches
-quad, hip flexor stretches
-shoulder rolls
-cat/camel
-donkey kicks
-hip circle side steps
-baby makers x 5

Band pullaparts low, high, 1 arm, dislocations

Bench:
10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2

Program set:
230 MR, got 13 vid

Slingshot:
300 x 4
315 x 3

Underhand wide cable row: pwo
150 x 10
180 x 8
180 x 8

CGBP:
235 x 4
235 x 4
235 x 4 @RPE 9.5

Widegrip pull-ups:
10
8
6

Dun:

Notes: hit this one after work at 8pm. Still all jacked up in my lower back, hip flexors and hips so did some lower mobility before I started.
Bench went good, chest and front delts tight but happy with the 13 at 230. Slingshot and CGBP was on the menu today and it went well.
Working a half shift tomorrow then hitting my buddy's new gym for the start of week 3 with Drew. Going to join it for some variety and want to do some new stuff after the meet.

[Hammerhagen]

good work on that session, nice job with 13 reps. I wanted 13 or 14 but pussed out and only did 11. The frequency and volume of this program is tiring. I really feel it

[fittofattofit]

You've nailed the higher squats now Shawn ... keeping that depth and drive right through the 310 and 315 sets. Those 10+RM sets and the EMOM just have to be adding size and strength ahead of the meet. Owning the bench at the moment as well. Awesome training

[raynerd]

good work on that session, nice job with 13 reps. I wanted 13 or 14 but pussed out and only did 11. The frequency and volume of this program is tiring. I really feel it

You did great Andrew, end of week 2 and first half of week 3 is where the accumulated fatigue really sets in for me on this program. Thankfully things get better from there on. I am feeling it to. Mobility work is a must for me, just that little bit I did last night has me feeling only about "half-jacked" now

[baker]

13x230 is great, so is CGBP @ 235. Can't see video tho, blocked due to SME content lol. Whatever that is.

[raynerd]

You've nailed the higher squats now Shawn ... keeping that depth and drive right through the 310 and 315 sets. Those 10+RM sets and the EMOM just have to be adding size and strength ahead of the meet. Owning the bench at the moment as well. Awesome training

Thanks Andrew! Feeling pretty good on squats lately, my form has improved but not where I want it yet. My legs have gained over 2 inches since fall, they look much bigger of course, but I am wondering how much will be there once I cut. I always lose some good size when I get lean. If I end up a half inch bigger after leaning up, that will be a big win.

[raynerd]

13x230 is great, so is CGBP @ 235. Can't see video tho, blocked due to SME content lol. Whatever that is.

Thanks Bakes! Ya I got some copyright notification, didn't like Big Dirty apparently lol. Didn't miss much.

[mirroroferised]

Have a great time at the new gym today! Can't wait to see some pics of it.

[RT1957]

Strong work Shawn and good to hear you've gained some good leg mass...I can't view the vid either but would love to see 13 reps at 230....awesome!!

[raynerd]

Morning Weight: 209.3

Warmup:
-lumpy roller bottom end
-hip flexor stretch/low back stretch
-hip circle side steps, monster walks
-baby makers

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

Program Sets: 335 (4-6)
335 x 6
335 x 6
335 x 6 vid @RPE 7.5

Wrapped Set:
380 x 1 vid @RPE 8

Deads:
225 x 1
405 x 1

Program Sets: 460 (3-6)
460 x 4 (losing plates)
460 x 3 @RPE 10

Dun:

Notes: great session, squats felt minty mint, hit all my max reps and could have kept going. Hit an easy wrapped single at 380.
Deads on the other hand were hard, first set I lost plates (squashed on bumpers) and ended up with a hard 4 after readjusting. Second set, same deal, got a hard 3 then called it quits.
I actually really liked squatting
Outside the cage today, and having plywood under my feet instead of rubber mats was awesome.
Great workout today, new gym is pretty cool, but very basic. They do have a sweet competition bench doh! Got my key today

[mirroroferised]

Hell ya! Great work man. Squats looked easy and nice worked on that wrapped rep. Nice having a crew around you as well. Gym looks awesome. I pretty much felt the same with my deads. Second set I was dun!!

I actually really liked squatting

I have some extra eating to do I see as well

[fittofattofit]

New gym looks very cool .. like it's in a bomb shelter. No-one going to complain about you dropping the plates anyway
Beautiful looking squats @ 335 and you just hammered them out Great 380 and looked very easy. You weren't tempted to go for 4pps just to christen the new place and stake bragging rights with the guys?

[TM79]

Nice job this weekend Shawn! These workouts are truly humbling to me. It's just awesome to read about and watch videos of. I'll echo Andrews comments. At first glance, that gym looked to be in a parking garage or something... Excellent work man! You could easily build a platform for your basement too. It's not terribly expensive.

[raynerd]

Have a great time at the new gym today! Can't wait to see some pics of it.

Thanks Davey, much different than the yuppy gym I used to belong too Got my key today, so guess I can go whenever I want now. They have some tires outside to flip already, tons of kettle bells, a GHR machine and a wicked competion bench. They are going to be constantly adding stuff and already asking me suggestions today so could turn into something real cool!

Strong work Shawn and good to hear you've gained some good leg mass...I can't view the vid either but would love to see 13 reps at 230....awesome!!

Thanks Ron, the legs and glutes are much bigger for sure, they were about 23 inches at the peak of my cut last year and now measure 25 and a bit. That's pretty big for my small frame, but I know I will lose size when I lose my gut. Sorry about the vid, it had some sort of copyright claim due to the music.

Hell ya! Great work man. Squats looked easy and nice worked on that wrapped rep. Nice having a crew around you as well. Gym looks awesome. I pretty much felt the same with my deads. Second set I was dun!!


I have some extra eating to do I see as well

Thanks Davey, things just felt great on squats. It was a fun environment, some pretty cool guys and gals. The gym is a no frills environment, but one you just want to train like a beast in!
Drive a burger in ya!

New gym looks very cool .. like it's in a bomb shelter. No-one going to complain about you dropping the plates anyway
Beautiful looking squats @ 335 and you just hammered them out Great 380 and looked very easy. You weren't tempted to go for 4pps just to christen the new place and stake bragging rights with the guys?

haha, ya it is called "Industrial Athletics" for a reason. My buddy is one of the owners, very strong guy, deadlifts in the 600's, squats in the 500's and think he benches 405. Just a genetic freak. I got a key today so looks like I can go anytime. Thanks on the squats…I think today was the single best squat session I have never had. I felt so strong. The 380 felt quite comfortable. I am going to go heavier on my wrapped sets later this week so expect a 400 plus squat then

Nice job this weekend Shawn! These workouts are truly humbling to me. It's just awesome to read about and watch videos of. I'll echo Andrews comments. At first glance, that gym looked to be in a parking garage or something... Excellent work man! You could easily build a platform for your basement too. It's not terribly expensive.

Thanks Trent! lol, the gym is in a real old building on a major river in my city. It used to have big laker ships park right outside of it. Very quiet area around there too so I guess noise won't be an issue. I have a deadlift platform already, but I may cut up a 3/4 inch 4x4 piece of maple veneer I have left over from making that and put it in my squat rack. Trying to decide if I am going to put it on top of my mats or just cut it into the floor. I guess cutting it flush would be the way to go

[shaneinga]

That is a hell of a squat session Shawn. 6 x 335 with an RPE of under 8. Very impressive man. That 380 with wraps was never in doubt either.

Crushing it in here.

[EjnarKolinkar]

Ah cool regarding new gym. Looks like a fun spot Shawn. Great for you to be around other lifters in a place that stokes you for hard work.