Morning weight: 189
Hip circle
Hip flexor stretches
Lat pulldowns
Cat/camel
Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
Program Sets:
500 x 1 vid
500 x 1
500 x 1 vid @9
Bench:
Bar x 10 of CGBP/ultra wide/comp
135 x 5
185 x 3
225 x 2
240 x 1
Program Sets: all paused
255 x 3 vid
255 x 3
255 x 3 vid @9
Pendlay Rows:
135 x 5
255 x 5
255 x 5
255 x 5 @9
Dun
Notes: late one after work. Went well, the 500 pulls felt stronger this week than 480 last week. Form wasn't great but ah well. Had to use versas again as I still have a torn callouse that is healing.
Bench went good too and got all my reps paused.
I was pretty wrecked on Pendlays after the pulls but got it in.
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01-13-2018, 07:47 PM #2731
Tsa w8d2
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-13-2018, 07:52 PM #2732
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01-13-2018, 08:35 PM #2733
Thanks Andrew, ya the RTS system is very appealing to me. With all these programs I have been doing recovery is the thing I struggle with and probably had everything to do with my injuries. Realistically these programs probably weren't written for guys in our age bracket lol.
Being able to autoregulate volume is the one thing I think my training
is missing. I am the type of guy who will push through to get my perscribed reps and sets no matter how I feel on TSA and JC and that can be dangerous.
Thanks on the squat! I was very happy with my form, it was slow but I was trying to stay tight as possible. My raw max is 390 and best wrapped is 415 in the gym, but form was not good. No pain at all either
See what I can max out on next week☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-13-2018, 08:38 PM #2734
Haha I could have stood there all day wearing versas, hook grip, no way, the thumbs don't last very long in a hold!
Faaking hands, I have one callouse on my right hand that tore up a bit on last paused deads session again. I hate using versas now and find them harder to set up with.
I need this hand healed for next week's 550 PR☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-13-2018, 10:00 PM #2735
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
The squats looked strong as does all the bench work....DL's you own 500 now...hope the hand heals for the 550 test!!....Yes most of these programs aren't written for the seasoned lifter...but they offer good guidelines to follow for personal programming. I can tell you inflammation gets worse as you get older....one of the reason I have to limit leg work is how hard it effects me when the recovery phase starts....one of the reasons I do evening workouts is to be finished with my day and ready for bed when it hits. If I was to squat or DL in the morning I would be hurting the rest of the day and it does effect my work.
"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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01-14-2018, 04:02 AM #2736
'Our' age bracket ....
true though, I remember spraining ankles and knees and tearing quads as a guy in my 30s and it seemed everything was healed in a month ... now ... Of course when I was 15 years younger than I am now I healed quicker as well
Great that you had no pain, and not a bad effort when you consider that your best is just a plate more and you were 20lbs heavier
ha ..... awesome! Strongasphuk on those 500 pulls and bench looked as good and tight @ 255 as at 245"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-15-2018, 12:05 PM #2737
Tsa w8d3
Morning Weight: 191
Banded hip work
Hip circle
Hip flexor stretch
Baby makers
Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1
Programs Sets:
345 x 3
345 x 3 vid
345 x 3 vid @9
Seated OHP:
Bar x 12
135 x 5
145 x 6
155 x 6
155 x 6 @8.5
Wide grip pull-ups paused:
8
8
8 @8
Dun:
Notes: I felt terrible today, squats were crazy tough when they shouldn't have been. Dug deep and got my reps but what a grind. Hopefully not getting sick....
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-15-2018, 01:16 PM #2738
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01-15-2018, 01:19 PM #2739
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01-15-2018, 06:43 PM #2740
Thanks Ron, thinks have been coming together well lately.
I think the programs I have been doing are very well written of course, but I think RPE training will give me that extra edge for recovery. That is the last thing I have been missing and being able to regulate my intensity and volume every single session should work out very well. I feel good, so may be hitting some PR's, feel not so good, I down regulate and don't over tap my fatigue☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-15-2018, 06:49 PM #2741
Thanks Andrew, my injuries didn't last too long which was great. Just a speed bump in the big picture. Hoping for a good squat next week but won't push beyond my limits if I am not feeling it. Only place it's going to matter is on the platform right now. If things feel good though, I would love to hit 4pps in sleeves
Deads felt pretty good, form wasn't great, setting up wearing versas is almost foreign to me right now and is also messing with my setup. I am so used to my hookgrip setup now lol. Might just tape up my hand for test day next week, at least for my last lift.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-15-2018, 06:52 PM #2742
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01-15-2018, 06:54 PM #2743
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01-15-2018, 07:23 PM #2744
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01-16-2018, 01:20 AM #2745
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01-16-2018, 10:40 AM #2746
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01-16-2018, 01:56 PM #2747
Tsa w8d4
Waking weight after nightshift: 191
Hip flexor stretch
Banded shoulder work
Baby makers
Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3
245 x 1
260 x 1
Programs Sets: paused
275 x 1 vid @8
265 x 2 vid
265 x 2
265 x 2 vid @8
CGBP:
245 x 2
255 x 2 @8
270 x FAIL lol dumbass
Dun:
Notes: wasn't sure how today would go after yesterday then working nights but turned out very well. Working sets went very good, this is the happiest I have felt with my form/tightness on the bench to date.
Went for a dumbass 270 CGBP PR but failed miserably.
Ok 2 days off and squat test day on Friday.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-16-2018, 05:57 PM #2748
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01-16-2018, 06:18 PM #2749
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
"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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01-16-2018, 08:39 PM #2750
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01-17-2018, 05:05 AM #2751
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01-17-2018, 05:31 AM #2752
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01-17-2018, 06:26 AM #2753
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01-19-2018, 01:10 PM #2754
TSA W9: squat test
Morning Weight: 191
Lat pulldowns
Banded hip work
Hip circle
baby makers
Squats: goal 4pps
Bar x 5 paused
135 x 3
225 x 2
315 x 1
355 x 1
385 x 1 vid
405 x 1 vid @8-8.5 - 15lb PR in sleeves, weighing 11lbs lighter
Widegrip pull-ups:
10
10
10
Dun:
Notes: good day, have never done 4pps out of wraps so that was the goal today. It's a 15lb PR and at a lighter BW. Honestly felt like I could rep it and held my form together fairly well. Win all around!
I was feeling junky this morning and my guts were twisting but all went well
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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01-19-2018, 04:43 PM #2755
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Saw the madness over on IG and had to check in. What a PR! Nice work Shawn! It's hard to believe that just a few weeks/months ago you were down with an injury and now you are setting squat PR's all over the place... I wish the players on my favorite football team had half the drive and dedication that you do. They would be winning super bowls every year... Fantastic work going on as always and I'm pumped to see how you do in your meet!
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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01-19-2018, 05:20 PM #2756
lol, it was a rough week for sleep! My last nightshift I slept an hour because one of my boys got sick at school and had to go grab him. All caught up on sleep now finally!
lol, use the decibels of my grunts as an effort guage on that day. After the first set I thought oh chit, I am in trouble today!
Thanks Simon, yup those days happen for sure, think I have been fighting something since then, just not feeling right most of the time the last few days
Thanks Hammy, I have always struggled keeping tight on the bench. Things are getting better!
Thanks Ron! See what test day has to offer me!
Thanks Dave, it was one of my cleanest reps of 275 anyway. I have no idea if I am actually stonger but the form improvements are making me happy!
Thanks Jphn, just have to stay healthy and consistent and I should be in good shape! Coming fast now!
Thanks Andrew, on a good note the 280 should be pretty easy to beat this year. 290 my butt came off the bench on my second and I couldn't get it again the 3rd. The bar is set pretty low on that lift
Thanks Simon! The 270 CGBP was not the smartest move, figured what the hell and went for it. Half way up....it came back down lol
Thanks Trent! I am very happy with that PR, especially with meet coming up so fast. I was pretty worried for a while that I wouldn't regain my strength so am very grateful for the fast progress since then. I still have 3 months to get stronger so just have to stay healthy until then. I am starting full autoregulation in a week so hoping that will help in keeping me healthy☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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01-19-2018, 06:21 PM #2757
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01-19-2018, 07:17 PM #2758
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01-19-2018, 07:56 PM #2759
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01-19-2018, 10:05 PM #2760
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41821
Wow!!! strong squat Shawn....I actually thought for a second you were gonna try a second rep...great work on the PR 4pps is a big milestone to hit
"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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