You killed those benches, big man.
Ray
Printable View
You killed those benches, big man.
Ray
Sorry to read about the hip issue Shawn, hope your rehab work in advance of next session was a success
any Walleye as your protein source after the weekend?
Shawn, are you pulling with Versa-Gripps?
Strong benching Shawn. 230 for 9 is getting it done man. Good to hear you were able to get out on the lake and get some fishing in this weekend. Sounds like a great time.
Nice calf blast. Hopefully you worked out those aches from the RV sleeping with that mobility session.
Morning weight: 183.3lbs
Warmup:
-broomstick GM paused narrow/wide and twists
-lying piriformis stretch
-leg swings front to back
-leg swings in front of body
-BSS BW x 10 each leg
Squats:
Bar x 8 paused
135 x 5
225 x 3
275 x 1
Program sets:
305lbs MR 10...did 11 vid PR
EMOM 310lbs, 5 sets of 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3 vid
SLDL's (optional deadlift exercise)
185 x 8
205 x 8
225 x 8
DB lunges holding 45lb DB's:
6
6
6
Deep explosive squat jumps:
4
4
4
Dun:
Notes: what a tough one. I wanted to get 11 reps on the MR 10 set for John lol, but looks like my first rep was high anyway. Tough set all the same but a definite rep PR:)
EMOM squats at 310...wow, hard as faak!! I got wifey to come down and time me and yell at me to get through. I survived, one down, one to go on Thursday. May be glued to couch for the afternoon!
[youtube]6cyOAK_GCxI[/youtube]
[youtube]kznH1W6ZsMo[/youtube]
Great workout Shawn. :) Man that set of 11 @ 305 looked tough but you did a great job of knocking them out. Great job on the EMOM 310 triples too. That was one tough looking workout.
Wow, nice work surviving that onslaught on squats. This is the week that turned me "off" of JC :D. The MR and heavy EMOMs is just ridiculous. I vote for couch and ice cream.
That was awesome!!! Nice work today.
Strong squats Shawn....10 x 305 is impressive followed up by the 5x3...then lunges and jump squats....legs should feel that session
[QUOTE=PtReyesGreg;1459724203]Damn Shawn that sounds like a painful but also a pain releasing workout. Way to get in there and get it done.
Phukking hip pain. :( It seems like I'm always having to deal with that too. Oh well at least you've learned the ways to deal with it and get yourself in good shape for your next workout. :)
Way to destroy those calves and show them who the boss is.[/QUOTE]
Thanks Greg, ya aches and pains are nothing new over here lol. Like you with the yoga, there are times that these types of sessions are just plain necessary. Hip survived today…heart almost didn't lol
[QUOTE=mirroroferised;1459724773]Yeah I know that feeling all too well. Sh!tty sleeps every time we go to ours. Good to see you back and raring to go with JC tomorrow :) I'll be joining you tomorrow for JC lower.[/QUOTE]
Thanks Dave, our queen bed in our trailer is a touch too short so I sleep all faaked up and it does weird things to me. Lowers are completed:)
[QUOTE=pastorgbc;1459778663]You killed those benches, big man.
Ray[/QUOTE]
Thanks Ray, I was happy with that bench session for a change
[QUOTE=SteveWright1;1459779043]Sorry to read about the hip issue Shawn, hope your rehab work in advance of next session was a success
any Walleye as your protein source after the weekend?[/QUOTE]
Thanks Steve, the rehab kept me in the game today. Walleye were scarce this weekend sadly
[QUOTE=baker;1459779793]Shawn, are you pulling with Versa-Gripps?[/QUOTE]
Ya I use Versa's most of the time. I switch to mix grip when I am going for some heavy singles or rep PR's
[QUOTE=shaneinga;1459781423]Strong benching Shawn. 230 for 9 is getting it done man. Good to hear you were able to get out on the lake and get some fishing in this weekend. Sounds like a great time.
Nice calf blast. Hopefully you worked out those aches from the RV sleeping with that mobility session.[/QUOTE]
Thanks Shane, we had a good weekend. Fishing sucked though. Calves were punished
[QUOTE=PtReyesGreg;1459826853]Great workout Shawn. :) Man that set of 11 @ 305 looked tough but you did a great job of knocking them out. Great job on the EMOM 310 triples too. That was one tough looking workout.[/QUOTE]
Thanks Greg, it was tough as hell, very happy with it being over and happy with my performance as well.
[QUOTE=Plateauplower;1459832013]Wow, nice work surviving that onslaught on squats. This is the week that turned me "off" of JC :D. The MR and heavy EMOMs is just ridiculous. I vote for couch and ice cream.[/QUOTE]
I hate this f'n day every time…it doesn't get easier…just with heavier weights lol.
[QUOTE=mirroroferised;1459834343]That was awesome!!! Nice work today.[/QUOTE]
Thanks Dave, soooooo happy its over:D
[QUOTE=RT1957;1459838353]Strong squats Shawn....10 x 305 is impressive followed up by the 5x3...then lunges and jump squats....legs should feel that session[/QUOTE]
Thanks Ron, my legs feel like jello right now…with some aches sprinkled through all my lower body joints :p
Bad RV sleepz? New RV... I'm here to help!
EMOM... Fak that, you nuts... Rep PR.. Gravy on the day, props Shawn!
[QUOTE=raynerd;1457928583]Hey folks, just closing up my old journal and starting a new chapter. I have been around for a while here, but have taken up a new interest in powerlifting. For those who have been so supportive over the last years, I thank you tremendously and have learned a ton from every one of you, and it's been inspiring watching you reach your goals!
My last log was "Raynerd's road to 40" which I am no longer 40, but 41:mad: and have a completely new focus with the pursuit of getting on the platform and lifting some heavy chit.
Ok, I am competing for my first time in April 2017 at an RPS meet in Syracuse. I currently weigh 180 and will compete more than likely in the 198 class. My current bests are:
Squat: 380lbs in sleeves
Bench: 290lbs (T&G)
Deads: 515lbs and 495x3
I will be running Johny Candito's 6 week strength program for at least 3 cycles and probably do a mock meet after this and reassess. I have run JC for 2 cycles in the spring already and had some good success with it. I just came off a diet and some self programming for most of the summer and am ready to get as strong as I possibly can for April.
JC day 1 will start probably sometime this weekend but will start logging any work beforehand in here:)
Giddyup!![/QUOTE]
Oh, sh[color=black]i[/color]t!
Get some!
Great leg sesh... LOL'd at the wife coming down to push you hard - but in all seriousness that is awesome.
Morning weight: 184lbs
Warmup:
-broomstick GM paused narrow/wide and twists
-standing quad/ITB stretch x 2
-rack low back stretches
-shoulder mobilty
-baby makers 30sec x 2
Bench:
Bar x 16
135 x 5
185 x 3
Program sets:
210 x 10
225 x 8 vid
235 x 6 +fail (6-8) vid
Seated wide cable rows (plate load)
150 x 10
170 x 8
170 x 8
Incline BB bench:
155 x 10
165 x 8
175 x 6
Weighted widegrip Pullups:
+40lbs x 10
+40lbs x 8
+40lbs x 6
Standing DB curls 35lbs SS with Bentover DB laterals 25lbs:
10/10
10/10
10/10
Dun:
Notes: well no surprise I am sore as hell today, had to hit some mobility stuff to get moving.
Bench was ok, I am actually happy with hitting my 6 reps at 235, of course I wanted 8 but after my 225x8 set I figured 6 was all I was going to hit. I have one more chance to hit 8 next upper session.
Inclines were light and easy, worried about failing without a spotter today so didn't push too hard.
Good workout, day off tomorrow before the worst lower workout of the cycle :mad:
[youtube]tj9v083p94A[/youtube]
[youtube]QbIrjYZ4kqI[/youtube]
[QUOTE=MooseTequila;1459886633]Bad RV sleepz? New RV... I'm here to help!
EMOM... Fak that, you nuts... Rep PR.. Gravy on the day, props Shawn![/QUOTE]
lol, thanks Mooseman…just bought this trailer in 2011 brand new, unfortunately a new one is not in the ol budget. Thanks for the props, those sessions are soooo faaaking hard for me but I survived.
[QUOTE=Marius_Ursus;1459944373]Oh, sh[color=black]i[/color]t!
Get some![/QUOTE]
Tom!! Great to hear from you bud, gonna do my best!
[QUOTE=wasmeFINAFLEX;1459953823]Great leg sesh... LOL'd at the wife coming down to push you hard - but in all seriousness that is awesome.[/QUOTE]
Thanks Simon, I hated every second but I am a stubborn bastage so that helped me get through lol. Wifey was a good strategy, don't want to look like a pansy in front of the better half :p
Damn you just gassed out on that 235 set. First few were fast as fuk! The SS should help with your sticking point 3/4 up (where you failed rep 7)
Oh and those shorts...
[img]http://memesvault.com/wp-content/uploads/Internet-Rainbow-Meme-07.jpg[/img]
[QUOTE=Jtbny;1460007743]Damn you just gassed out on that 235 set. First few were fast as fuk! The SS should help with your sticking point 3/4 up (where you failed rep 7)
Oh and those shorts...
[img]http://memesvault.com/wp-content/uploads/Internet-Rainbow-Meme-07.jpg[/img][/QUOTE]
Hahaha we have an ermagurd at work, that made me laugh!
I gassed pretty good, looks like I lost my bar path backwards which probably didn't help. I actually think the SS has already helped me out some in the lockout so it will stay in the rotation. I am alternating incline press with SS days.
Nice workout today Shawn. Good job hitting your reps at 235...you were looking good until you ran out of gas. :)
Nice job on the accessories too. I'm still admiring your heavy pullups...kicking A$$ there.
Btw, don't you do your inclines using your rack? Just curious why you were worried about not having a spotter.
[QUOTE=PtReyesGreg;1460015003]Nice workout today Shawn. Good job hitting your reps at 235...you were looking good until you ran out of gas. :)
Nice job on the accessories too. I'm still admiring your heavy pullups...kicking A$$ there.
Btw, don't you do your inclines using your rack? Just curious why you were worried about not having a spotter.[/QUOTE]
Thanks Greg, think the high rep sets before that tapped out my strength, or at least that's what I am going with:D
I was doing my inclines on the outside of the rack, I'm not sure if my incline bench will fit in my rack depth wise but will have to give it a try next time. One way will not work for sure as I would have to reach way to far back to unrack, but maybe the other direction.
Strong 8 reps with 225 and good Upper day all around...love Incline BP 6 X 175 would be great...someday
These JC sessions you are cranking out are epic Shawn. I'impressive benching today- ho lee fuk you repped those out with some intensity!
Even more impressed with the squat session yesterday. 11 reps and then you hit all the EMOM! Well done, gains incoming for sure
Holy fak. 305 x 11. Damn Shawn. Crushed it man!
On those EMOM sets, do you start your rest period after last rep?
Nice benching. 235 x 6 after 225 x 8 is strong man. Pull up numbers are still freaking ridiculous. :D
You are going to crush your PLing meet Shawn. :)
Solid work and a ton of reps. Got the pass and now for the exciting part....
IT'S EMOM DAY!!! :D
[QUOTE=mirroroferised;1460258163]Solid work and a ton of reps. Got the pass and now for the exciting part....
IT'S EMOM DAY!!! :D[/QUOTE]
[img]http://i.imgur.com/wcZAhbM.jpg[/img]
EMOM day....
Ooooooh yaaaaaa!
:(
GL on EMOM lowet. Get through that and it's relatively smooth sailing the rest of the cycle. Except for the heavy loading ;).
Morning Weight: 184.3
Warmup:
-broomstick GM narrow/wide paused and twists
-leg swings front to back and in front of body
-standing external hip rotations
--BSS BW x 10
Squats:
Bar x 6 paused
135 x 5
225 x 3
285 x 1
Program Sets:
310 MR 10, only got 8 :mad: vid
Therefore: 8 sets of 3 EMOM of 300lbs:
300 x 3 vid
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3 vid
Deadlift accesory: SGDL
135 x 8
225 x 8
315 x 8
405 x 2
Lunges for being a pussy, holding 50lb DB's:
6
6
6
25 min sauna/cold shower, turned into a family sauna as my 3 boys wandered in :D
Dun:
Notes: boo failed to get 10! You can see in the vid I gave it a go but rep 8 damn near stopped:p
Lower back wasn't recovered from the last one which didn't help. Bit of a barking in right knee, but got it done.
Despite missed reps and downgraded sets, one helluva hard session, I gave it my all today, but it wasn't enough.
[youtube]3RrhMfQTVm0[/youtube]
[youtube]MIGpecKGT6Y[/youtube]
[youtube]_HZGIh7Ww1g[/youtube]
Great workout today Shawn. :) You might have missed your goal reps on your MR set but it still looks like you kicked butt. Nice job on the 8 reps @ 310 and on all of those triples (EMOM nonetheless) at 300. Following that up with heavy SG deads is just hardcore. It damn sure looks like you gave it your all today. Nicely done.
[QUOTE=RT1957;1460078973]Strong 8 reps with 225 and good Upper day all around...love Incline BP 6 X 175 would be great...someday[/QUOTE]
Thanks Ron, it was decent for sure. Strength is rising, all I can ask!
[QUOTE=Hammerhagen;1460081563]These JC sessions you are cranking out are epic Shawn. I'impressive benching today- ho lee fuk you repped those out with some intensity!
Even more impressed with the squat session yesterday. 11 reps and then you hit all the EMOM! Well done, gains incoming for sure[/QUOTE]
Thanks Andrew, I hit the reps fast but gas out of nowhere lol. That was a tough squat session…as was today!
[QUOTE=shaneinga;1460111803]Holy fak. 305 x 11. Damn Shawn. Crushed it man!
On those EMOM sets, do you start your rest period after last rep?
Nice benching. 235 x 6 after 225 x 8 is strong man. Pull up numbers are still freaking ridiculous. :D
You are going to crush your PLing meet Shawn. :)[/QUOTE]
Thanks Shane, that was a real nice PR for me to hit. anything with high reps like that feels like a great accomplishment for me…since I am a pussy and don't train reps:D
I do the set on EMOM then rack, start the timer and unrack my next set at 60sec. I don't know if I will crush my meet, but hope to get some personal bests!
[QUOTE=mirroroferised;1460258163]Solid work and a ton of reps. Got the pass and now for the exciting part....
IT'S EMOM DAY!!! :D[/QUOTE]
Ahhh faaak! It's done, not as good as I wanted….but I am wrecked, what more can a man ask for :p
[QUOTE=Jtbny;1460269893][img]http://i.imgur.com/wcZAhbM.jpg[/img][/QUOTE]
hahaha, yep was seeing that pic in my head after every one!
[QUOTE=Plateauplower;1460284563]GL on EMOM lowet. Get through that and it's relatively smooth sailing the rest of the cycle. Except for the heavy loading ;).[/QUOTE]
Thanks Tim, didn't go as good as the first one but I worked damn hard and will hopefully reap some sweet gains. Yes the rest on the lowet days is riddled with heavy weight PR's now…what could go wrong lol
[QUOTE=PtReyesGreg;1460335573]Great workout today Shawn. :) You might have missed your goal reps on your MR set but it still looks like you kicked butt. Nice job on the 8 reps @ 310 and on all of those triples (EMOM nonetheless) at 300. Following that up with heavy SG deads is just hardcore. It damn sure looks like you gave it your all today. Nicely done.[/QUOTE]
Thanks Greg, there was no lack of effort today that's for sure. Honestly it was my lower back that fatigued on the MR set. I just didn't have the jam to lockout 2 more reps. That's what I get for doing 11 rep as opposed to 10 on Monday I guess lol. I feel like a puddle right now.