Shawn's Wanna-be-a-powerlifter Journal

[shaneinga]

Strong Pendlays as usual up in here.

Farmer walks are one of my favorites. I haven't done much of them in awhile though. If you haven't tried them with a trap bar give them a go with one of those. Lats and traps get smoked using it vs DB's.

BB rollouts are brutal.

[RT1957]

Morning Weight: 200.8

Warmup:
Treadmill 10min walk incline 4
Bench barx10 of CGBP, ultra-wide and completion

Primary with antagonist first:

Pendlay SS with flat bench:
135 x 8/135 x 8
225 x 5/225 x 5
225 x 5/225 x 5
245 x 5/245 x 5
255 x 3/255 x 3
255 x 3/255 x 3


Primary accessory with antagonist first:

Widegrip pullup SS with CGBP:
BW x 8/225 x 3
BW x 8/225 x 3
BW x 8/225 x 3
BW x 8/225 x 3

Conditioning:
Farmers carrying 100lb DB SS with BB rollouts (core)

Farmers walk 100lb / BB rollouts x 5
Farmer walk 100lb / BB rollouts x 5
Farmer walk 100lb / BB rollouts
x 5

Dun

Notes: bit of a different one again today, fun though. Little bit of Neversate in da mix doing supersets starting with antagonist exercise first.
First time doing farmers. Used my olybar DB handles, 100lbs was a good start Weight but will quickly grow out of those and they aren't ideal, neither is maneuvering around my basement haha. Either way they hit me in a good way.
BB rollouts off my knees with 45lb bumpers to hit the core...
After 5 of them my core was wrecked, will keep these in da mix.

Never made it to new gym today but I am going tomorrow for a lower session, again some new stuff and conditioning is going to be in there

Bump over

Solid session I've started to do the pull/push method from Brian too...kinda hard to look at the guy and say its not effective....plus the extended sets and the added conditioning it brings

[Jtbny]

Shawn, maybe bite the bullet and have Brian write a program for you? Now that you'll have access to some cool toys it might be worth it. I personally like his style of training because he doesn't waste time on isolation crap and is a big proponent of conditioning/compound lifts. Plus it would be neat to see you suffer :P

Need to go heavier on those farmers, too. For those that don't think single handed farmers will wreck your traps, upper back, and lats more than just about everything you haven't gone heavy enough.

[raynerd]

Morning Weight: 200.6

Warmup:
Baby makers, banded leg abduction
Rack hangs, low back stretch
SLDL's bar x 10
GM bar x 10

Sumos:
135 x 5
225 x 5
315 x 5

Work sets:
365 x 3
365 x 3
365 x 3

Walking BB lunges:
BW x 10
Bar x 10
95 x 10
135 x 8
155 x 8
175 x 6
175 x 6

Belt squats: (standing on boxes with kettlebells hanging between legs)
28kg x 10
32kg x 10
36kg x 8
42kg x 6
42kg x 6

Conditioning:

5 rounds of 250 metres on rower followed by 25 push-ups, partner with gym owner buddy alternating back and forth. Faaking wiped!!!

Dun:

Notes: pretty jacked up going into this one, loosened up as I went along. Sumos were tough with a sore low back and abs from rollouts yesterday. Got out a bit wider though and worked on form.
Walking BB lunges were awesome as were belt squats. My legs and glutes are going to be a mess tomorrow.
Ryan (gym owner) did squats and bench (worked up to reps of 455 on squats) then did an "easier" conditioning session with me Almost died, it was awesome!

No gym the next couple days probably during my day shifts. Fine with that, been a good week of training.

[mirroroferised]

Walking BB lunges were awesome

Come on now


Looks like another solid session man!!

[raynerd]

I'm thinking of moving mine to the backyard and do like a pullup/farmers walk day once a week. That might work!!!

Think that's a great plan. I just sent the gym owner a pic of some farmer carry handles and he sent the pic to the other owner who can weld them up…..if that happens I will do farmers at the new gym a couple times a week. Going to wait and see for now, but they seem very open to suggestions so far If not I will whip up some Davey handles and hit the driveway.

Great push-pull session Shawn! I love how you just keep going heavy, even in the assistance lifts. Thanks for reminding me of the barbell rollouts. I did those once recently after someone here posted them and it wrecked my abs. Gotta work that in again soon.

Thanks Trent. Ya that's the plan on my training, go heavy on as much as I can. I am dieting now and need to give the body a reason to hang onto muscle. I never understood why guys suddenly increase the reps and lighten the load during dieting, just doesn't work. The rollouts have my abs pretty sore today!!

Strong Pendlays as usual up in here.

Farmer walks are one of my favorites. I haven't done much of them in awhile though. If you haven't tried them with a trap bar give them a go with one of those. Lats and traps get smoked using it vs DB's.

BB rollouts are brutal.

Thanks Shane, really want to hit the farmers hard…but so far I don't have the equipment. No trap bar at home or the new gym so hopefully they get some handles welded up!! The rollouts were tough, weak as faak on those!!!

Bump over

Solid session I've started to do the pull/push method from Brian too...kinda hard to look at the guy and say its not effective....plus the extended sets and the added conditioning it brings

Thanks Ron, Brian knows his stuff and is just a monster! His style of training fits right into my goals right now too

Shawn, maybe bite the bullet and have Brian write a program for you? Now that you'll have access to some cool toys it might be worth it. I personally like his style of training because he doesn't waste time on isolation crap and is a big proponent of conditioning/compound lifts. Plus it would be neat to see you suffer :P

Need to go heavier on those farmers, too. For those that don't think single handed farmers will wreck your traps, upper back, and lats more than just about everything you haven't gone heavy enough.

That's a really good idea for sure, thing is I don't have much cool toys to use yet I sent Ryan the pic of the farmer handles I want today and he said the other owner could weld them up, he sent him the request….a welder owner…good start for sure. I am going to see if this planes out…and then send a pic of a yolk I agree I need to go heavy on them and my dumbass DB handles are not gonna cut it.
Think I am going to wait a bit with the programming until I know I have some worthy equipment. They are just starting up so things will get better.

Come on now


Looks like another solid session man!!

haha I loved the BB lunges and belt squats, they smoke the legs and glutes!! I may be saying different tomorrow though
It was a fun session today and the conditioning was a cool addition, he was originally going to have me hit the Airdyne but downgraded me to the rower and pushups…glad he did cause I damn near died

[Plateauplower]

Nice looking sessions. Serious conditioning there. Expect to see 180s by next week . Fun variety in there.

[raynerd]

Nice looking sessions. Serious conditioning there. Expect to see 180s by next week . Fun variety in there.

haha, I dunno, scale is trolling me, I fully expected to be out of the 200's today….maybe tomorrow!! Conditioning will be a fun focus for a while as I cut down. I feel pretty out of shape in general and not happy with my belli rolls. The weight gain served it's purpose for the meet but it's not how I want to remain year round.

[Plateauplower]

haha, I dunno, scale is trolling me, I fully expected to be out of the 200's today….maybe tomorrow!! Conditioning will be a fun focus for a while as I cut down. I feel pretty out of shape in general and not happy with my belli rolls. The weight gain served it's purpose for the meet but it's not how I want to remain year round.

Ya I here that, I have been slacking on the diet the last few weeks but back at it again. I'm comfortable right around 200 much heavier and it goes right to my gut. I'd like to get down a to the low 190s but I'll see how it goes and how motivated I am to stay the course through the summer.

[Hammerhagen]

Faak, nice work. The BB lunges are hell. I better join in on that program

[raynerd]

Ya I here that, I have been slacking on the diet the last few weeks but back at it again. I'm comfortable right around 200 much heavier and it goes right to my gut. I'd like to get down a to the low 190s but I'll see how it goes and how motivated I am to stay the course through the summer.

I am curious to where I end up in BW, I want to get as lean as I was my last cut with the hopes of being a few lbs heavier on the scale. This was the longest surplus I have ever ran with the best training I have ever done so there has to be some growth I hope!!

[raynerd]

Faak, nice work. The BB lunges are hell. I better join in on that program

Thanks buddy, it was a tough but fun session. I am not as sore as I thought I was going to be....but the day is still young

[raynerd]

Morning Weight: 199.0 woohoo!!

Finally out of the 200's, first goal down, time to make a run at the 180's.

[Jtbny]

Morning Weight: 199.0 woohoo!!

Finally out of the 200's, first goal down, time to make a run at the 180's.

Fuker...couldn't wait for me huh

[raynerd]

Fuker...couldn't wait for me huh

Keep chasing me Bacon, you are way leaner than I am right now though

[shaneinga]

BB lunges, heck yeah Shawn! Nice numbers there man!

[Hammerhagen]

Fuker...couldn't wait for me huh

You'll beat me to it

I was at 215.8 this morning

[Hammerhagen]

Morning Weight: 199.0 woohoo!!

Finally out of the 200's, first goal down, time to make a run at the 180's.

Nice, I guess you'll just skip the 190's

[Jtbny]

You'll beat me to it

I was at 215.8 this morning

Race ya to 199

[wasmeFINAFLEX]

Walking bb lunges... i hate lunges! so effective though.

[mirroroferised]

Race ya to 199

Me too me too me too

[RT1957]

BB walking lunges and belt squats...yeah you'll be feeling that...some nice weight being used on the lunges...nice work on the weight drop

[raynerd]

Thanks guys, can't multi at work.

Morning Weight: 199.0, exact same as yesterday. Cals will be tight again today.
No training, doing a 12 hour day shift.
Upper and conditioning tomorrow!

[Hammerhagen]

Race ya to 199

ok, sounds good. I'll get things moving soon but im in that weird initial phase right now where i'm almost getting a bloat from cutting cals....weight was up this morning and belt felt tighter at gym the other day...gains wait on diet crew in full effect

[raynerd]

ok, sounds good. I'll get things moving soon but im in that weird initial phase right now where i'm almost getting a bloat from cutting cals....weight was up this morning and belt felt tighter at gym the other day...gains wait on diet crew in full effect

Dis gonna be good!! Diet hard fellow school girls, no more than 2 ice cubes today, 1/2 a celery stick

[Jtbny]

Me too me too me too

ok, sounds good. I'll get things moving soon but im in that weird initial phase right now where i'm almost getting a bloat from cutting cals....weight was up this morning and belt felt tighter at gym the other day...gains wait on diet crew in full effect

Dis gonna be good!! Diet hard fellow school girls, no more than 2 ice cubes today, 1/2 a celery stick

Welcome Otter Club:

First rule of Otter Club - you don't talk about Otter Club ( or peanut butter pie )

Second rule of Otter Club - you don't talk about Otter Club.

Third Rule of Otter Club- someone yells peanut butter pie diets over.

Forth Rule of Otter Club - only two spoons to the pie.

Good luck gentleman and let the games begin

****Edit - the race is to 190 - not 199. **** That should be a good point for all involved.

[Hammerhagen]

Welcome Otter Club:

First rule of Otter Club - you don't talk about Otter Club ( or peanut butter pie )

Second rule of Otter Club - you don't talk about Otter Club.

Third Rule of Otter Club- someone yells peanut butter pie diets over.

Forth Rule of Otter Club - only two spoons to the pie.

Good luck gentleman and let the games begin

IN!!!

glad i dont see any rules against Halo Top ice cream, i've got a special savings account fund just for it. Its investing in short term, high yield stocks. Fund is doing great, i may be able to afford one tub of Halo each week

[baker]

Shawn's going to cut!! Now you're speaking my language.

What's the game plan for training and nutrition?

[raynerd]

Morning Weight: 198.6lbs

Warmup:
Band pullaparts low, high, 1 arm and dislocations
Rack back and shoulder stretches
OHP bar x 10

Primary:
Widegrip pullup SS with OHP
8/95 x 5
8/135 x 5
8/135 x 5
8/155 x 3
8/155 x 1
8/135 x 4 push press practice
8/135 x 4 push press

Primary Accessory:
Chins SS CGBP
8/135 x 6
8/205 x 5
8/215 x 4
8/215 x 4

Conditioning:
5 rounds of:
GHD/box jumps to 24inch box/ab rollouts (ab roller on knees)
8/10/5
8/10/5
8/10/5
8/10/5
8/10/5

Dun:

Notes: brought back standing OHP into the mix today. What a **** show. So weak on them!! Ah well, new challenge for summer. Wanted to do heavier pushpress after strict but was gassed so did a couple sets of 135 x 4. Wide pull-ups were easy today.
Chins and CGBP were fine, didn't expect to move a ton of weight on the bench. No horizontal rows today, resting up lower back.
GHD's were cool, smoked my Hams, box jumps were good but took a while to find a rhythm. Ab rollouts just sucked

No vids today, didn't want to watch my pathetic OHP

[raynerd]

BB lunges, heck yeah Shawn! Nice numbers there man!

Thanks Shane, I thought they were pretty fun. Will work my way up to 2pps for sure!

You'll beat me to it

I was at 215.8 this morning

haha, school girl is gonna school!

Nice, I guess you'll just skip the 190's

I want to blow through the 190's as quick as possible….many hungry azz days down, many to go!

Race ya to 199

Won't be long John, 1 day at a time!

Walking bb lunges... i hate lunges! so effective though.

Thanks Simon, I love them in a sadistic kind of way

Me too me too me too

Ohh buddy….think you are gonna take this one!!

BB walking lunges and belt squats...yeah you'll be feeling that...some nice weight being used on the lunges...nice work on the weight drop

Thanks Ron, really enjoyed that workout. Quad strength goals are in full effect! Long way to go on the weight drop I'll get there!

ok, sounds good. I'll get things moving soon but im in that weird initial phase right now where i'm almost getting a bloat from cutting cals....weight was up this morning and belt felt tighter at gym the other day...gains wait on diet crew in full effect

Gains weight on diet crew

Welcome Otter Club:

First rule of Otter Club - you don't talk about Otter Club ( or peanut butter pie )

Second rule of Otter Club - you don't talk about Otter Club.

Third Rule of Otter Club- someone yells peanut butter pie diets over.

Forth Rule of Otter Club - only two spoons to the pie.

Good luck gentleman and let the games begin

****Edit - the race is to 190 - not 199. **** That should be a good point for all involved.

don't mention that pie right now….I would demolish 5 of those right now!!! Proud member of the otter club May we all suffer like a bunch of suckers together!

IN!!!

glad i dont see any rules against Halo Top ice cream, i've got a special savings account fund just for it. Its investing in short term, high yield stocks. Fund is doing great, i may be able to afford one tub of Halo each week

Halo Top ice cream???? Tell me more!!!

Shawn's going to cut!! Now you're speaking my language.

What's the game plan for training and nutrition?

haha right up your alley Bakes! Training will be different, still heavy but focusing on quad strength to straighten out my squats (belt squats, paused squats, tempo squats and lunges) Sumos for deads to strengthen up some areas. My uppers will always be giant sets or SS's doing pulls before pushes. I am going to try to get some strongman stuff in as well, just depends on equipment availability. No isolation exercises at all, no biceps, no calves etc. Conditioning work as many times as I can get it in a week.
Diet, high protons, low carb and higher fats. I don't count when I diet, too lazy but after cutting 5 times I have a good feel for what I need. Right now cals are real low, trying to knock some quick lbs off the scale so I can feel half decent about myself again but will bring them up to almost human functional level at some point in the future. I am pretty impatient so the faster the better ATM.