Thanks Mooseman, it's all good. So I am doing DB shoulder press and I honestly think it's a better exercise of you have bad shoulders. You have more freedom to move around and not so locked in like. a BB OHP. I would say from a bodybuilding point of view they are a better exercise.
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Thread: Raynerd's Road to 40
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05-18-2016, 01:40 PM #7771☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-18-2016, 01:54 PM #7772
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05-18-2016, 02:28 PM #7773
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05-18-2016, 02:49 PM #7774
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05-18-2016, 03:27 PM #7775
Nice workout Shawn. 270 for 2 on bench is very good...a gain of 3 pounds is still a gain...that's a win...and like Tim said it's 26 pounds a year if you keep up that pace which is huge..
Great work on your accessory work too. Everything looks strong...the PRows, DB Press, and Pullups are particularly impressive.
Keep on keeping man...you're killing it in here.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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05-18-2016, 05:07 PM #7776
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
Nice work done Shawn....2 X 270 is really solid work....maybe 531 might be something to try for BP.....just a thought...I do know once you start to get close to the 300 mark it all slows way down....not to mention you are only 185....a 270 BP is mighty impressive at your BW....from my perspective....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2016, 05:31 PM #7777
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05-18-2016, 06:28 PM #7778
Thanks Carl, I'll have to stop in and visit your journal, it's been a while. Last time I was there you were on a journalling break. Hope all is well!
Thanks for the bump Dave, it went ok, I was hoping I could pull 3 out of my azz but knew deep down I just didn't earn it the weeks building up. I know I can get my bench up by gaining another 10-15lbs but to me it's just not worth it. I will be lifting at that same ratio of bw to weight pushed anyway. Be awesome if you get into the 180's…I wave at you as I blow past you
Thanks Doc, it's a slow grind on that bench, but will keep plugging!
Thanks Greg, I will keep working it. If it's gonna be slow, it's gonna be slow. Accessories were good today.
Thanks Ron. I am not going to change anything immediately. I will run JC again with what I assume are going to be the same weights. I have things I can improve on from the last run, the max rep sets and the couple sessions where I didn't get the max amount of reps during a set. I am going to keep fattening up as well for the next 5 weeks. Some accessory changes will happen as well as some small bench tweaks to see if things help out a little. I just think I am at the point on bench where progress is slow as a snail. JC has me working in higher rep ranges for a lot of it as well which is beneficial for me. 5/3/1 is definitely an option and will run this next 5 weeks first then decide. Summer is going to be a much different schedule for me anyway.
Ya that's true. Honestly wasn't that disappointed with today. For one, I am trying to chill out, I know I am doing the work, eating to grow and resting enough. Beyond that I can't control anything else. I push as hard as I can so that's not the issue either.
I will run this for 5 more weeks for sure and continue on a surplus. I think the first 2 weeks again are something I can get a few victories on. Summer I won't be able to stick with JC due to an erratic schedule but plan to run it for multiple cycles starting September. I know I am going to be too fat for my liking after the next 5 weeks…so I may throw a 4-6 week deficit in there to shed off some fluff. This will be a good time for me to work on squat depth and consistency. This may also be a good time to bring in the slingshot later on in the summer when I start a surplus again and before JC...
One thing I am going to change on bench this cycle is to bring in my grip a finger. I switched wider (pointer finger on the rings) 2 weeks before I started JC thinking it may help. Nothing mind-blowing happened, so maybe I can generate a bit more power bringing back to my middle finger.
This is a great program all the same, I know I have work to do on squats, but I still feel I made major progress on it and that is my primary goal
Deads Friday…then round 2!! DING DING!!! DONG☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-19-2016, 12:37 AM #7779
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05-19-2016, 08:42 AM #7780
Calves/mobility
Davey, I can build it!!
Calves:
BW block raises x 100
Cable Donkey calf raise paused 120lbs.
18/18/18/18/18/18
Seated calf machine 120lbs paused:
13/13/13/13/13/13
BFR
33
18
13
Tibialis Anterior with 45lb bunper on top of foot, raise from floor
15/12/10/10/8
Back stretches, quad stretches
Russian baby makers x 30 seconds x 3
Paused squats and depth work just using the bar, the 95lbs
Dun:
Notes: good calf blast, trying to do some daily squat depth mobility stuff, nothing strenuous, just to get me more limber in the hole and to get my body used to where it's supposed to squat to.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-19-2016, 11:56 AM #7781
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05-19-2016, 05:24 PM #7782
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05-19-2016, 07:48 PM #7783
Benching looked good, and I definitely wouldn't trade body weight for bar weight though. Couldn't tell from the angle, but kind of looks like you didn't load the Tris coming down and the elbows were flared out the entire lift. The second rep got a bit forward, so it almost stalled, but good strength saved the day though. I'm not really qualified to critique, but others in the main OV35 could probably give you some tip if you post up there. I guess you found a federation that doesn't require flat feet also.
Great calve blast. Been blasting my calves day in and day out for decades just walking around.
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05-19-2016, 08:21 PM #7784
I do some dedicated calf training Shawn
but nowhere near the volume you achieve routinely, even the little I do, makes walking the following day harder than it should be
270lb for a double is an impressive highlight for that benching session also☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-20-2016, 05:47 AM #7785
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05-20-2016, 09:16 AM #7786
JC week 5, Deads/final session
Morning Weight: 185.5
Warmup:
-broomstick GM paused narrow/wide
-lumpy roller hams/glutes
-Chris Duffin hip activation 3 exercises
Deads:
135 x 4
225 x 3
315 x 2
405 x 1
455 x 1
Program set (1-4)
495 x 2 PR vid
Front squats:
135 x 8
135 x 8 vid
135 x 8
DB alternating lunges 40lb a hand:
8
8
8
Notes: good workout. I was pretty worried I would fail at 5pps today as I spent about 7 hours burying a dog fence wire around my 2 acre yard. My lower back was beat up yesterday.
Anyway I repped 5pps!! Very happy with that If I got 3 reps JC program would have me using new weight next cycle but at this point I have to use the same weights. That's fine, I will aim for 5pps for 3-4 reps this next cycle.
Did some light front squats and lunges for some quad hypertrophy work, as well as depth work on the squats. Happy with my depth on the front squats
Off to the lake to slay some Walters!! Back to day 1, week 1 of JC on Monday. Same weights for bench and deads and a small bump for squats.
Have a great long weekend boys!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-20-2016, 10:54 AM #7787
Great workout today Shawn. Those 495 deads are serious...that is some BIG weight you're moving there. That is awesome you were able to lift that especially with a tired back from yesterday. Nice job on the front squats too...those looked very good.
Have a great day at the lake! I'm jealous of that...
Edit: Oops was thinking Shawn...typed Ron.Last edited by PtReyesGreg; 05-21-2016 at 12:54 PM.
If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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05-20-2016, 03:54 PM #7788
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05-20-2016, 04:09 PM #7789
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05-20-2016, 04:43 PM #7790
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Solid sets! Nice job on the PR! Good depth on Front Squats too.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-20-2016, 05:56 PM #7791
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
Strong pulls Shawn....and form on front squats is spot on...great depth
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-20-2016, 08:55 PM #7792
Benching at 270 x 2 looked good to me but some great tips from Sloth
Just awesome work with the deads Shawn .... pulling 5pps for reps is so alpha, but you still managed to keep up that speed off the floor. I thought you had that 3rd rep but then it won't hurt to stay at the same weight for next week and add that 3rd or 4th rep
Fronts looked really good ... it shows you've got that mobility and that should carry over to your back squats"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-21-2016, 09:50 AM #7793
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05-21-2016, 10:10 AM #7794
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05-21-2016, 12:27 PM #7795
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05-22-2016, 04:47 PM #7796
Calves/squat form
BSS x 10
Russian baby makers x 2 for 30 seconds
Squat form work:
Bar x 5
135 x 3
225 x 1
225 x 1
225 x 1
275 x 1
300 x 1 vid
300 x 1
300 x 1 vid
Calves:
Standing BW block raise x 100
Standing 1 leg raise holding 25lb DB at side
12/12/12/12/12/12
Seated Calf machine 120lbs paused
12/12/12/12/12/12
BFR
34
15
10 faaaaak these hurt!!
Tibialis Anterior with 45lb bumper on top of single foot, toe raise from floor
16/12/8/8/7
Dun:
Notes: back this afternoon from camp and wanted to get something done in the gym. Squat depth has been plaguing my mind so worked on some singles today trying to get that first rep down in the hole without hesitation. Went ok, please comment what you think of the depth.
Hit my regular calf smash, damn BFR hurt today
So I have been thinking about the program today and wondering if I should just run the same weights on squats over again. There were a ton of high reps on my last cycle and maybe I am best served doing them over and trying to improve the quality and depth of my reps.
Thoughts?
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-22-2016, 05:07 PM #7797
I am trying Doc, wish it would happen one day!!
Thanks Simon, you will find I am batchit crazy about building calves lol
Thanks for the critique bud! I am going to make a few changes this cycle and see if I can load the tris better and flare only on the way up. Keep the tips coming please!
Thanks Steve, I hate my calves and they must pay lol. The problem with my bench is lack of progression. It has really gone nowhere in the last year or so. It's frustrating me.
Thanks Ray, ya I am full calf retarded!
Thanks Greg, I was happy with the double there for sure. The weights I am at right now are scary to me to even think about pulling them. Definitely happy with that one!
Thanks Dave, was happy it even moved. Fishing was fun, we had incredible weather and I have incredible sunburn!
Thanks SB! Wish I could get down there with my low bar dammit!
Thanks for popping in! Appreciate the support!
Thanks Ron, felt good to hit that double! Front squats felt real good too, going to bring them back as a JC accessory this cycle
Thanks Andrew, ya need to make some changes on the bench. I should be progressing a bit better than this. Going to take Sloth's advice and narrow my grip a bit so I can tuck the elbows a bit more on the way down.
I was pretty happy with the 5pps double, deads are at that real slow moving state and any progress is great progress. I may have had a real ugly 3rd rep there but it wasn't worth the risk. I was happy with the front squat depth, I spent quite a bit of time on depth mobility last week and think that helped. I hope I can translate it over to my low bar now.
Thanks Shane, was happy with that one. The fronts were light but got some good quad activation going on.
Thanks John, the third one felt like it was going to be a dangerous grind if I got it. Save it for next round!
Thanks Tim! I have the feeling this is gonna be a looooong race haha☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-22-2016, 05:28 PM #7798
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05-22-2016, 06:06 PM #7799
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123367
Depth is good.
Remember these three things in this order moving forward-
Technique (form)
Consistency
Intensity
Make sure your technique is good and can be repeated without thinking about it;
Do it over and over consistently;
Increase weight when the above are being done.☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠101- lift heavy things consistently over time as often as you can recover from.
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05-22-2016, 06:40 PM #7800
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