Shawn's Wanna-be-a-powerlifter Journal

[Plateauplower]

Thanks guys will multi in a few. Whipped up my deadlift platform this afternoon, turned out pretty decent. Threw in a tour of my dungeon as well.
My new bar is still going to be a couple weeks before it comes it, some order screw up...booo

Awesomeness. You have built like everything in there . The DB rack looks comercial. Love that platform. Hope you built it stout, it's gonna take some punishment over the coming years . Oh and you sound like your from Canada eh

I just like hearing accents. Really excited to meet Andrew, I think Australian is my favorite. Always makes me think of crocodile Dundee or the crocodile hunter .

[mirroroferised]

Video doesn't play platform looks sweet


Never mind must have been my tablet. Setup looks really good!! Nice work on that platform

[RT1957]

Nice tour and that platform looks very pro.....

[MissHolly]

Digging the home gym. And the accent.

Very cool DIY, Shawn!

[raynerd]

Interested in seeing how this program works. Haven't had a chance to look at it. That is a ton of warm-ups that's almost as bad as EMOM . I had the same thing going on for a while in my squat. My feet would start off at the same angle but right before I would drop into the hole I would turn my right foot out a little more but not my left. Tried to not do that but it didn't work so I just started turning them both out a little when I set up and it has actually helped get me to drive with both legs better. Nice work big pulling even if you wanted more reps. You'll only need to pull it once in April.

lol, ya the warmups were a tad shocking…but I was so tight yesterday I felt pretty damn good by the time I started..so there is that. Funny my feet look straight when I look down at them but on video they were way different….brain is messed up I guess. I still am twisting into one of me hips in the hole and have work to do there. Pulls were pretty good but really wanted 2 dammit, I should have just pulled as soon as I set it down!

Nice start. Seemed productive.

Thanks Doc, liked day 1!

Nice squats Shawn. I notice that I turn my left foot out a little when I squat. Idk how to fix it, it just feels right. Haha.

280 looked light on the back, so that is a huge win.

Great to hear you are liking the new program.

Thanks Shane, I have foot problems but more importantly hip problems. Work to do there! 280 didn't feel bad and I was pretty hurting from deads still, so that's a win.

Im liking this cardio/warmup... for the barbell complex - no weight on bar right?

Ya it was cool Simon, yes just the bar and do it all continuous.

Great first day. Squats looked good to me.

Thanks man, I have some issues with one knee dropping lower than the other, think I am twisting into one hip in the hole….more fixes….grrrr

DAYUM... take off for a few days and chit changes quickly... grats on going in a new direction, just another program you shall crush!

Really liked the squats vid... much cleaner looking Shawn!!

Looking forward to seeing ya crush the PLM!!!

Thanks Moose, I thought the squats looked cleaner too, but I need tons of reps to fix my issues I have found. Gotta start somewhere!!

And we're off and running....set 4 looked easier than set 1.....strong first session

Thanks Ron, I think I was getting loosened up by set 4, if it wasn't for that extensive warmup I don't know if I could have squatted at all!

Awesomeness. You have built like everything in there . The DB rack looks comercial. Love that platform. Hope you built it stout, it's gonna take some punishment over the coming years . Oh and you sound like your from Canada eh

I just like hearing accents. Really excited to meet Andrew, I think Australian is my favorite. Always makes me think of crocodile Dundee or the crocodile hunter .

Haha, ya I always look to see if I can build something before I buy it. Partially cheap, and partially just like to play with my tools It should be strong and ready for a pounding!! lol, funny because I always hear your accent as well. Andrew's will be cool! Should have the American ladies drooling

Video doesn't play platform looks sweet


Never mind must have been my tablet. Setup looks really good!! Nice work on that platform

Ah good, thought they were banning my fellow Canadians on the Tube We will see how the platform takes punishment tomorrow….now just need my bar so I can leave it set up!!

Nice tour and that platform looks very pro.....

Thanks Ron, it was fun to build, looking forward to hitting it!

[raynerd]

Digging the home gym. And the accent.

Very cool DIY, Shawn!

Take off eh, you hoser
Thanks Holly, love to build stuff!

[Hammerhagen]

nice home set up Shawn, i like the new platform. Cool how you have the woodstove down there too. I just bought a woodstove for my garage gym, going to set it up soon. Lots of hard work has occurred in your gym, cool to see the full set up

[Jtbny]

Nice use of the space and nice job on the platform. I've thought aboot making one but fuk it :P

[raynerd]

nice home set up Shawn, i like the new platform. Cool how you have the woodstove down there too. I just bought a woodstove for my garage gym, going to set it up soon. Lots of hard work has occurred in your gym, cool to see the full set up

Thanks Andrew, it's actually a natural gas stove, throws a ton of heat on our freaky cold winters! I do have a wood fireplace upstairs though that we fire up once in a while...Christmas morning anyway lol.
Kick azz session today Andrew! Seriously awesome stuff!

[raynerd]

Nice use of the space and nice job on the platform. I've thought aboot making one but fuk it :P

Ya my gym keeps getting bigger, and living space smaller. We don't use that room down there for much, I have a pretty big upstairs that seems to be fine when the chitstains are little anyway. Once they are older I will be forcing them to train anyway

[PtReyesGreg]

Awesome video of your home gym Shawn. You've got a super nice setup there. I really like the new DL platform...great job on that. It looks like it's ready for you to christen it with a good 550 pull.

[wasmeFINAFLEX]

Will check out the video after work (damn Gov't blocks everything)... platform looks good! I am in the same boat, soon moving my gym from garage to the basement - no one uses the big tv room down there, so it will become my sanctuary!

[DocJekyll]

nice work on the home gym

[shaneinga]

Sweet home gym you have there Shawn.

Platform is all nice and shiny. About time to put some dents in it.

[raynerd]

Morning Weight: 186.6

Warmup:
Cardiovascular:
-BB complex-10x BOR, RDL, hang clean, GM, OHP, squat
-leg swings x 10 front/back and side/side
-BW squat holds pushing knee out x 5 for 15sec then 10 BW squats

Lumpy roller: quads/ITB, glutes and piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kick
Glute bridge
Hollow rock

Deads:
135 x 6
225 x 5
315 x 3

Program sets:
405 x 4 vid MG
405 x 4 MG switched hand forward
405 x 4 vid versagrip. LS RPE 7

Bench:
Warmup:
-band pull aparts x 20 low/20 high
-band dislocations x 10
-1 arm band pull aparts
-lat pulldown x 10

CGBP bar x 10
Ultra wide bar x 10
Comp grip x 10

135 x 6
185 x 3

Program sets: (last rep paused on all sets)
215 x 5
215 x 5
215 x 5
215 x 5. LS RPE 8

Pendlay rows:
135 x 6
225 x 6
225 x 6
225 x 6 @ RPE 7.5

BW standing calf raises x 100

BFR BW standing calf raises, 10 seconds rest:
30
15
10

25 min sauna/cold shower

Dun:

Notes: came in real tight again, squats were light the other day but I am feeling them. The last couple weeks of JC has little volume and high intensity so once the volume comes back so does the DOMS.
New platform is minty, but it's slippery lol. Barefoot solved that nicely. Deads went ok for being so sore, I am trying to switch up my mixed grip as I go but my second set I started to tear into a callouse so put versas on last set.
Bench felt good, paused all my last reps with more in the tank.
Threw a couple calf exercises in so they don't get any smaller

Day off tomorrow and hit it again Thursday and Friday.

[raynerd]

Awesome video of your home gym Shawn. You've got a super nice setup there. I really like the new DL platform...great job on that. It looks like it's ready for you to christen it with a good 550 pull.

Thanks Greg, been meaning to build a platform for a while, was kind of hoping my bar would have been here by now…ah well, couple more weeks. 550 pull…maybe next week

Will check out the video after work (damn Gov't blocks everything)... platform looks good! I am in the same boat, soon moving my gym from garage to the basement - no one uses the big tv room down there, so it will become my sanctuary!

Thanks Simon, ya I was originally going to build it in my attached garage, it's heated but still far more comfortable in the basement. Heat in the winter, A/C in the summer…and it's closer to my sauna Only crappy thing is height, I can't do standing OHP.

nice work on the home gym

Thanks Doc, it's getting close now. Think I need a treadmill next for the wifey.

Sweet home gym you have there Shawn.

Platform is all nice and shiny. About time to put some dents in it.

Thanks Shane, ya that shiny backfired…slippery as faak!! lol, barefoot is good though and I won't have any gym owners telling me to put on my shoes No dents today yet…but there will be!

[gannicus99]

Awesome platform. I have to get around to making one. Your deads looked good.

[MooseTequila]

New platform... new video view... lifts still looking the same, strong as fuk!!!

So I envision the next step for the gym... a little remodel work...

[wasmeFINAFLEX]

Thanks Simon, ya I was originally going to build it in my attached garage, it's heated but still far more comfortable in the basement. Heat in the winter, A/C in the summer…and it's closer to my sauna Only crappy thing is height, I can't do standing OHP.

That is something to consider for sure. I do think the height of the ceiling will work for me though.. but going to check that out! Nice lifting today... and gym looks great

[RT1957]

Solid session 2 Shawn....strong pulls in those vids

[raynerd]

Morning weight: 187.6

5:45am

Warmup:
Cardiovascular:
-BB complex 10x BOR, RDL, hang clean, GM, OHP, squat
-leg swings front/back, side/side x 10
-BW squat holds x15 sec x 5, 10 BW squats (used band around knees to mimic hip circle)
-lumpy roller quad/ITB, gloots and piriformis

Dynamic stretch:
-shoulder roll
-cat/camel
-donkey kicks
-glute bridge

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

Program sets:
265 x 7
265 x 7
265 x 7 LS RPE 7

OHP
135 x 8
135 x 8 @ RPE 7.5

Narrow cable row 180lb plate load:
10
10
10 @ RPE 7.5

Glute thrusts:
135 x 4
135 x 4
135 x 4 @ RPE 7

Dun:

Notes: decent workout for the morning. I like squats even less that early in the morning... so surprised! Rushed to finish but got it all in and was a ball of sweat after.
Bar humps were awkward, always thought they were gay as Faak so never tried them. Hard time balancing the bar.
It's done, I am happy I don't have to slug it out after work.

Ugly squat view for ugly squat:

[Plateauplower]

Nice couple of sessions. Strong deads and bar humps . Yea if your not used to squatting early morning its a challange to get fired up. Hip thrusts are something I could probably use, but will never do, at least not at the gym

[shaneinga]

Nice work Shawn! I have never tried hip thrusters either. For the same reasons you mentioned, haha. I know they are useful though. How did they feel besides awkward? You wake up any new muscles with them?

Early morning squats and I am sure you are wide awake now. Better than a cup of coffee.

Have a great day Shawn!

[mirroroferised]

lol at the hip thrusters. Got them on tap for tonight and have the same thoughts as you guys. Not sure how I'd explain that to my wife if she walked in during those

Better early morning than after work squats imo. I'm not overly looking forward to tonight.

[RT1957]

Nice work in the early AM....props for being able to motivate yourself to do that early...as I am amazed at all here that do the early AM thang....Hip thrusts will be a good addition....once the weight starts to get challenging you might want to wrap a towel around the bar or get a bar pad because it will get a bit painful

[gannicus99]

Strong squatting.. and in the morning..

Keep trying to get those elbows down.

[DocJekyll]

ha. Lol'd at that one. I have been humping the fuk'n bar as well. I never thought i would ever do a hip thrust either.... go figure.


Solid work Shawn. Strong as always.

[Jtbny]

Strong squatting.. and in the morning..

Keep trying to get those elbows down.

^^^This!

Facing the mirror totally fuks with me. I hadn't done it in ages until recently when I use the regular ( not mono rack ) at Herc. You normally face away right? Just wanted to see how awesome you look with some weight on your back ?

[wasmeFINAFLEX]

Shawn those OHP, seated or standing ( I know you said you have clearance issues with standing)

Stellar work.

[PtReyesGreg]

Good workout today Shawn. Way to get in there and get it done early.

Nice job on those squats. Like gannicus99 and John said, keep trying to keep the elbows down. That was one thing Alan had me work on as well. The more my elbows came up the more I was leaning forward. He had me focus on keeping my chest up and elbows down and I was instantly able to stay more upright and my squats improved, fwiw.

Great work on the assistance lifts too. I wish I had a cable machine like yours...I really miss doing those cable rows.