Shawn's Wanna-be-a-powerlifter Journal

[fittofattofit]

Squats:

Program Sets:
320 x 5
320 x 5 vid
320 x 5
320 x 5
320 x 5 @RPE 7.5 vid
Notes: good session, haven't had 3pps on my back for over a month but it went well. Bench was tough as it always is this day but got all my reps touch and go.
Decided to stop sandbagging my pull-ups and add some weight today lol.

Fort not having 3pps+ on your back they looked great ... so consistent with every rep and deep. Awesome to think you probably had 8 at that weight on the last set
Good to see the weighted pull-ups appearing as well

Deads:
Program Sets:
445 x 4
445 x 4 vid
445 x 4
445 xx 4 @RPE 8.5 vid

Notes: not much sleep after second nightshift, had to rush this one so i could grab the kids after school. Deads were tough, feeling some PC fatigue but got them in. Bench we had shorter rests but went ok, got my reps as well.

Deads @ 445 should be tough ... and you pulled it for 16 reps. So jealous, I want just one rep at that weight

Notes: last day of 7's today, went well, felt pretty strong. Was a bit worried after the tough deads yesterday but felt pretty good.
Think we are going to train the last week 5 session Sunday night after Drew gets off work. Paused deads tomorrow just seems crazy.

Nailed the squat 7s today

[SixTribes]

You owe me...every time I go away; when I come back you are stronger....you're welcome !! awesome stuff in here..well done

[Hammerhagen]

squats looking killer, and impressive volume at 320! better keep pushing them cuz i aint too far back

[mirroroferised]

You've caught me. Or...

I let you catch up

[raynerd]

TSA W5D4:

Morning Weight: 179

Bench:
Barx10 of CGBP/wide/comp
135 x 5
185 x 3
225 x 1

Program Sets:
245 x 4 all paused
245 x 4
245 x 4
245 x 4 @9 vid

CGBP:
225 x 3
225 x 3
225 x 3 @8.5

Paused deads:
135 x 5
225 x 4
315 x 3

Program Sets:
405 x 3 vid
405 x 3
405 x 3 @7.5 vid

Pendalys:
135 x 6
250 x 5
250 x 5
250 x 5 @9

Dun:

Notes: late one tonight after Drew got off work. Stuffed full of Thanksgiving dinner. Bench felt ****ty, been hitting the Reno’s hard the last couple days so maybe that had some effect.
Deads went better than bench, bar moved faster than expected.
On to week 6! Going to lap Davey the sandbagger this week

[PtReyesGreg]

Nice job getting the late workout in Shawn. Post-holiday workouts are always challenging...and usually nap inducing around my house.

Even though the bench felt $hitty you managed to get a lot of good reps in at 245. Those paused deads looked super strong too man. You make them look easy. Nice job.

[mirroroferised]

Those paused deads looked too easy again.

[Hammerhagen]

happy turkey day! nice session

[shaneinga]

Paused deads with 405, wow, that is sweet! Looking strong Shawn. Happy Thanksgiving day to you. Good way to put those extra cals to work.

[fittofattofit]

Easy paused deads @ 405 Shawn, and noting that it's all done with a hook grip

[grouchyjarhead]

Those paused deads! Badass!

[RT1957]

Strong work Shawn and hope you had a great Thanksgiving!!

[TM79]

Beautiful job on the workout last night Shawn. Great weights on everything and those paused deads at 405 are just insane. Glad to hear that you stuffed your face on Thanksgiving. Hopefully that lengthens my lead in the diet competition a little.

[wasmeFINAFLEX]

Nice workout Shawn.

Never easy with a belly full of turkey!

[raynerd]

Been mia due to my ebola....I need to get caught up...I know you've been putting in the work

Thanks Ron, glad u are feeling better!

Great work on the squats, dead, and bench, Shawn. Getting three plates is awesome...nice milestone. Only way to go is up.

Thanks Tom! I did 315x11 in the spring so now focusing on hitting 405...for reps

I agree. Take a couple of days off


And excellent being out of the 7s. It's such a freeing feeling lol

Haha day 2 off today just for u!

Great workout Shawn! Congratulations on being out of the 7's. Anything over 5 borders on torturous in my opinion.

You've been kicking a$$ in here lately. Keep it up man. Good luck with the paused deads...

Thanks Greg, looking forward to the volume drop, this is when the program gets fun!

Crushed it the last 2 workouts Shawn. Enjoy the rest man, you earned it!

Thanks Shane!

Excellent work on the squats Shawn! Shoot, some heavy seated OHP and then some sets of 10 on pull-ups would have been a b!tch to finish off that session. Good luck with the deads tomorrow. Reading your stuff is just like reading a Fiction weight lifting book to me at this point so I'll keep reading and dreaming... :

Thanks Trent, squats are going well! Glad to see you back under the iron!

Fort not having 3pps+ on your back they looked great ... so consistent with every rep and deep. Awesome to think you probably had 8 at that weight on the last set
Good to see the weighted pull-ups appearing as well


Deads @ 445 should be tough ... and you pulled it for 16 reps. So jealous, I want just one rep at that weight


Nailed the squat 7s today

Thanks Andrew, 320 didn’t feel bad at all. 335 triples this week, looking forward to them. Deads are going well, I just really fatigued in the PC on 445 and that slows my lockout down to a snails grind.

You owe me...every time I go away; when I come back you are stronger....you're welcome !! awesome stuff in here..well done

Haha thanks 6T, come back in a month

squats looking killer, and impressive volume at 320! better keep pushing them cuz i aint too far back

Thanks Viking, things are feeling good on squats. As for you...I don’t think you are anywhere near stalling....for a long time dood!

You've caught me. Or...

I let you catch up

Damn you, you got the lead again

Nice job getting the late workout in Shawn. Post-holiday workouts are always challenging...and usually nap inducing around my house.

Even though the bench felt $hitty you managed to get a lot of good reps in at 245. Those paused deads looked super strong too man. You make them look easy. Nice job.

Thanks Greg, ya Inwas in a food coma haha. Deads felt strong, just bench the whole week 5 hasn’t felt good. Mudding, sanding and painting caused havoc on my shoulders

Those paused deads looked too easy again.

Well...they never feel easy if that helps lol

happy turkey day! nice session

Thanks Andy!

Paused deads with 405, wow, that is sweet! Looking strong Shawn. Happy Thanksgiving day to you. Good way to put those extra cals to work.

Thanks Shane, I think I have paused deads with 420 on the menu this week! Those extra cals almost came out on paused deads lol

Easy paused deads @ 405 Shawn, and noting that it's all done with a hook grip

Thanks Andrew, hook grip is dialed now and there is no turning back!

Those paused deads! Badass!

Thanks Grouchy!

Strong work Shawn and hope you had a great Thanksgiving!!

Thanks Ron, Thanksgiving was excellent, food and family time!

Beautiful job on the workout last night Shawn. Great weights on everything and those paused deads at 405 are just insane. Glad to hear that you stuffed your face on Thanksgiving. Hopefully that lengthens my lead in the diet competition a little.

Thanks Trent! Stuffed my face is an understatement dood! I think you will be safe for about half a year on the diet front

Nice workout Shawn.

Never easy with a belly full of turkey!

Thanks Simon, had to wait for Drew so I sucked it up. Post workout was 2 huge slices of pumpkin pie and whip cream!

[raynerd]

Sorry for the long multi quote, been crazy busy with work, renos and life. At work again today and begin week 6 tomorrow with 5x3 triples of 335 squats! Looking forward to this week as the fun is just beginning now!

[shaneinga]

Good luck with those triples and the home renovations Shawn.

[raynerd]

Morning Weight: 181

Hip circle
Banded hip work
Baby makers

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets:
335 x 3
335 x 3 vid
335 x 3
335 x 3
335 x 3 @RPE 8 vid

Bench:
10xbar of CGBP/wide/comp
135 x 5
186 x 3

Program Sets: all paused
220 x 6
220 x 6
220 x 6
220 x 6 @9

CGBP:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 @8

Hammer grip pull-ups:
+50 x 5
+50 x 5
+50 x 5
+50 x 5
+50 x 5 @7.5

Dun:

Notes: good workout, luv me some triples

[raynerd]

Good luck with those triples and the home renovations Shawn.

Thanks Shane, triples went decent, great to have some decent weight on the back again!
Renos...it’s going to be a long haul but I will get there!

[Jtbny]

Triples are my favorite rep scheme Good work!

[TM79]

Excellent work Shawn! I love triples too... Solid numbers across the board. I see that my lead has lengthened to 10 lbs in the contest that I still pretend you're still in.

[shaneinga]

Good looking squats Shawn. Moving that 335 pretty easily in those reps.

BP numbers are solid as well with 24 reps at damn near 2PPS.

[DocJekyll]

Your squat form continues to look really tight. A little fatigue, maybe on that last rep..But man they look good. Great Job!

[RT1957]

Squats look very strong Shawn...thanks again for the suggestions and that vid....I think it'll help greatly!!....TSA is just brutal...those WO would cripple me

[fittofattofit]

Triples looking great Shawn ... big weight and form never wavered

[mirroroferised]

Nice work man. Into the easy stuff now

[thehobbes]

Awesome 335s! I love doing triples - not so many reps where it feels like volume, but enough to make you stand in there a bit and work for it. None of this jump in for a single rep, do something awesome, and bounce.

[Hammerhagen]

I think you are having your best training block yet for squats. great job

[ajdahlheimer]

Great squat vids, brah. You got that form and breathing down to a science. Impressive amount of weight at any bodyweight, at 181--it's insane.

[raynerd]

Waking Weight after nights: 181

Hip circle walks, side steps, glute bridges
DB SLDL’s

Deads:
135 x 6
225 x 4
315 x 3
405 x 1

Program Sets:
455 x 2 vid
455 x 2
455 x 2
455 x 2 @8 vid

Bench:
Barx10 of CGBP/wide/comp
135 x 5
185 x 3
225 x 2

Program Sets: all paused
240 x 4 vid
240 x 4
240 x 4
240 x 4 @8.5 vid

Pendlays:
135 x 6
255 x 6
255 x 6
255 x 6
255 x 6 @9

Dun:

Notes: good session, fasted and not much sleep. Deads felt good, still slow at lockout with some low back/glute fatigue but the weight felt good, body felt good.
Bench went better each set, happy with this one, last 3 sessions my presses weren’t feeling too hot.
Squats in the morning
I’ll try to multi tonight, sorry got to run to a bday party.