Great volume in that one. Looks like a good bas builder for sure. Lots of reps on squats and bench to dial form in on. Enjoy the turkey
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10-09-2016, 02:00 PM #511
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10-09-2016, 02:06 PM #512
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10-09-2016, 03:46 PM #513
- Join Date: Oct 2014
- Location: California, United States
- Age: 47
- Posts: 2,516
- Rep Power: 15922
That looks like a tough workout, I can see your program is advancing now and upping the weights a bit. Squats looking better every time I see them! Those bench sets look tough, the higher rep stuff in bench can really sap all the strength out of you, good work and happy turkey day 🍗
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10/22/16 Meet: 350/220/505 1075lb total
04/29/17 Meet: 390/240/535 1165lb total
11/04/17 Meet: 424/254/551 1229lb total
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10-09-2016, 03:52 PM #514
Nice workout today Shawn. Good job on the squats. 3 Sets at 300 is awesome. Those vids looked good...much improved form.
Good job on the bench too. It's too bad you missed your last rep but you still got a lot of good reps in there.
I'm jealous of the Canadian Thanksgiving...I have to wait a whole extra stinking month for mine down here. Enjoy your turkey and hope you have a great meal with your family.Last edited by PtReyesGreg; 10-09-2016 at 04:42 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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10-09-2016, 05:32 PM #515
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
Big workout today Shawn....time to enjoy your Thanksgiving and feed the beast
"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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10-09-2016, 06:01 PM #516
Thanks Tim, the first 5 weeks of the program are like this then we start to taper off some reps as the intensity increases. The volume right now was what attracted me to this program, need to get a ton of squat reps in at slightly lower weights to try to dial in my form. Turkey was good...perogies was good, ham was good, cabbage rolls were good, mashed potatoes were good, stuffing was good.....all topped with gravy hnnnnnnnng
Thanks Dave, was rocking 3 hours of sleep which made the workout feel like it took all damn day lol. Feast was goooooood!
Thanks Andrew, yep the program increases a touch every week in weight with the same volume. Think week 6 the volume drops as the intensity continues to peak. I am glad to hear the squats looked ok, I didn't have a great attention span today lol, but am working 2 cues every rep, lock the lats down and spread the knees. Ya lastweek this session was tough on bench for me as well. The other 2 I felt strong as faak on though. At least the CGBP went much better than last week. I get pretty zapped from the 5x5 squats before bench as well so who knows. Least it's challenging me hard.
Thanks Greg, squats felt ok, but my outer glutes were tight today from messing so much with the new hip circle. Glad you think they are looking better though, that's the goal right now That 4x7 bench bit me hard again today, my endurance just tanked the sixth rep. Ah well, MOAR bench this week to make it up
Thanks Ron, it felt big lol...the beast is fed....maybe a tad overfed☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-09-2016, 06:55 PM #517
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10-09-2016, 09:17 PM #518
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10-10-2016, 02:43 AM #519
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10-10-2016, 06:35 AM #520
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10-10-2016, 04:40 PM #521
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10-10-2016, 05:17 PM #522
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10-10-2016, 06:06 PM #523
Thanks Doc, it feels good to get positive squat comments, I myself am thinking they are getting better as well, and I am by far my worst critic! Not too worried about the bench rep, in general I have been feeling strong on bench so it's all good. Holiday was good despite working all weekend. Has some nice family time and eats yesterday before work and a solid dinner tonight as well!
Thanks Shane, glad I slid that workout in yesterday despite being so busy. I am feeling relatively strong on the program so far, it's just the day 1 bench with the 4x7's that seem to give me trouble.
Thanks Simon, Happy Thanksgiving man. I ate lots yesterday…then again on nightshift last night…then again tonight… lol. It was fantastic!
You just made my night☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-10-2016, 06:22 PM #524
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123367
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10-10-2016, 07:15 PM #525
I know you are watching, just good to know things are improving. I don't get discouraged easily and in fact just draw motivation from the need to improve.
It sets my mind at ease to know I am on the right track so I can continue on working to get stronger!!! Then stronger yet
I always value your input tremendously!☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-10-2016, 07:43 PM #526
I have been spending a ton of time and energy on my squat over the past year especially. It's been the single toughest exercise for me to dial in, for whatever reasons, weaknesses, poor form cues, bad leverages, injuries...the list of excuses goes on. I do feel I made progress on strength and depth but form has always been off. Thanks for all the help in my endless journey folks. With all the feedback I have been getting and the fact that I myself feel my squat is improving right now, I finally feel like things are coming together.
There aren't many professional powerlifters out there in the media for me to look to for form cues etc. But the one guy I have been studying is Layne Norton. This guy is a huge squatter and I believe the closest I can find to my levers and ugly squats
I took a screen shot of my last session to compare to Layne's squat in the hole, as this is the style I am stuck with and if he has had such success with it, whydafuq can't I??
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-10-2016, 08:09 PM #527
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
That position looks strong in the hole.....the only problem I ever see is your hips coming up faster than the bar getting you in the GM position......
"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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10-10-2016, 08:32 PM #528
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10-11-2016, 12:01 AM #529
Came back after a few months off the site and saw no updates in Rayners road to 40 since August, thought ****e, he must have fallen off the earth or being abducted by Aliens, but no, just a new journal. Order is restored.
Really solid looking squats Shawn, the weight didn't look an issue at all, 300lbs is some solid squatting
SenMy journal http://forum.bodybuilding.com/showthread.php?t=150040863
Max Lifts
Squat 135kgs (297 lbs)
Bench 105kgs (231 lbs)
Deads 160kgs (352lbs)
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10-11-2016, 02:46 AM #530
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10-11-2016, 03:06 AM #531
That is a great photo Shawn. I think you opening up your feet a little and pointing your toes out has really helped you a lot.
You have the strength in your lower back with your deads, your upper back is strong as hell to with the Pendlay rows you are able to knock out so your back strength to squat the weights you want is there.
The little changes with your grip and upper back tightness, and pointing your toes out a little seams to be making a huge difference.
It's working.
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10-11-2016, 05:21 AM #532
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10-11-2016, 05:35 AM #533
Those 300 squats looked very comfortable for you now Shawn ... you've really found what suits you and I can see that you've got very similar leverages to Layne and you've adopted the exact same stance. The only slight difference is that his bar's about an inch lower down his back but I don't think too many people will keep pain free wrists with his grip. You're looking strong and stable in that screen cap and in a perfectly balanced position IMO!
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-11-2016, 06:10 AM #534
That is some great squatting, Shawn.
Layne's bar is much lower than your positioning is. Getting it that low changes the center of gravity to allow you to handle more and get deeper. I know you know that, but you are doing great and you shouldn't beat yourself up over it. He may also be using a Buffalo bar, which also helps.
He also has his hat on backwards... just saying. It worked for Stallone in that arm wrestling movie he was in.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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10-11-2016, 08:08 AM #535
SEN!! You are alive Nice to hear from you bro, hope you are still training hard. Ya shut down the old thread, it was coming up on 10 000 posts anyway and figured I would start a new one journalling my new goal to be an elite powerlifter
Thanks about the squats, in the middle of some more form changes and they look promising Hope to see ya around!
haha damn, that's the link I have been missing!!! Thanks Steve, problem solved
Thanks Shane, ya it's not a back strength issue that's for sure. If anything my body dumps weight to my PC because of lower body leg, glute weakness. I think things are coming together as well though…I'll keep working it.
Ya thanks Doc, not quite the same…but the most similar PL out there that I can compare too. The wrists are a bit alarming though, that may be a problem if I try to lower the bar!
Thanks Andrew, ya you are right, his bar is lower….hmmmm. May give it a go actually and see if I can get semi comfortable. It would definitely get me in a slightly better position yet but will see if the wrists and shoulders can handle it. I have such a great shelf where the bar sits right now so it will be interesting to see if I can pull it off.
Thanks Ray, I will admit your and Andrews bar position comments have me thinking about lowering it a bit lol. I will give a try, if it works it works….if not I didn't lose anything and either way I am making improvements right now! I will work on my hat position as well, I think if I rotate it to the right….roughly 180 degrees then press it down….I may have a winner lol☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-11-2016, 08:48 AM #536
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10-11-2016, 10:30 AM #537
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10-11-2016, 11:59 AM #538
TSA week 3/day 2
Morning weight: 188.5
Warmup:
Cardiovascular:
BB complex
Leg swings
Hip circle side walks
Baby makers x 5 then 10 air squats with hip circle
Lumpy roller right adductor, quads, ITB, glutes piriformis
Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock
Deads:
135 x 5
225 x 4
315 x 3 DOH
405 x 1 MG
Program sets:
430 x 4 MG vid
430 x 4 versa
430 x 4 versa
430 x 4 versa vid @ RPE 8
Bench:
Band pullaparts high/low/single arm
Band dislocations
Lat pulldowns
CGBP bar x 10
Wide bar x 10
Comp bar x 10
135 x 5
185 x 3
205 x 1
Program sets:
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5 LR pause vid @RPE 8.5
Pendlay Rows:
245 x 6
245 x 6
245 x 6
245 x 6 @RPE 9
25 min sauna/cold shower
Dun:
Notes: decent workout. Was tight going in but once again got in the groove!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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10-11-2016, 12:35 PM #539
I know…exactly like him!! Minus half the strength…half the muscle…half the depth and form lol, thanks Andrew, I think I am just happy there is a successful squatter with similar squat mechanics!
Thanks Tim, lots more reps needed to really dial things in but things are improving anyway. The rest is coming well I think too, so all in all I am happy about the program.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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10-11-2016, 12:57 PM #540
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