Hey folks, just closing up my old journal and starting a new chapter. I have been around for a while here, but have taken up a new interest in powerlifting. For those who have been so supportive over the last years, I thank you tremendously and have learned a ton from every one of you, and it's been inspiring watching you reach your goals!
My last log was "Raynerd's road to 40" which I am no longer 40, but 41and have a completely new focus with the pursuit of getting on the platform and lifting some heavy chit.
Ok, I am competing for my first time in April 2017 at an RPS meet in Syracuse. I currently weigh 180 and will compete more than likely in the 198 class. My current bests are:
Squat: 380lbs in sleeves
Bench: 290lbs (T&G)
Deads: 515lbs and 495x3
I will be running Johny Candito's 6 week strength program for at least 3 cycles and probably do a mock meet after this and reassess. I have run JC for 2 cycles in the spring already and had some good success with it. I just came off a diet and some self programming for most of the summer and am ready to get as strong as I possibly can for April.
JC day 1 will start probably sometime this weekend but will start logging any work beforehand in here
Giddyup!!
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08-16-2016, 03:49 PM #1Hiding otter mode
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Shawn's "wanna-be a powerlifter" log
Last edited by raynerd; 08-16-2016 at 04:03 PM.
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08-16-2016, 03:51 PM #2The Pump is the Cure
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You know I'm In......first, I believe.
Let's see you get after this buddy!
Good Luck!"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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08-16-2016, 04:05 PM #3Hiding otter mode
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Welcome kind sir, did you get your doughnut at the front door?Originally Posted by DocJekyll
You know I'm In......first, I believe.
Let's see you get after this buddy!
Good Luck!
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08-16-2016, 04:09 PM #4The Pump is the Cure
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Well yes, yes I did. And thank you very much. Nice touch to the new log! I'll be saving it though, for my post workout insulin spike tomorrow morning.Originally Posted by raynerd
Welcome kind sir, did you get your doughnut at the front door?
Last edited by DocJekyll; 08-16-2016 at 04:26 PM.
"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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08-16-2016, 04:24 PM #5Registered User
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Aaaaaaaaaaaand....second
Liking the av to go with the new journal.365 255 480 in April! ...2019
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08-16-2016, 04:36 PM #6Registered User
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In. Are you wearing a hard hat in you new Avi?
I love the smell of a new journal.
On to hitting your numbers and beyond Shawn. Good luck!
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08-16-2016, 04:47 PM #7XL > XXXL
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Go getcha some!
LOL.. my fav AVI
Maayo ang adlaw karun
CAR ▂▃▅▆▇▇▆▅▃▂ DIO
-------------CREW---------------
____ 💀 I+L 💀 ____
Team Five-ONE-Five
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08-16-2016, 05:00 PM #8Registered User
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In on the new journal Shawn!
I'm excited to watch your progress as you move towards the April meet. I think you and Dave are both in for an exciting experience with John.
I'll follow along on your IS journal as well. I've actually had a membership there since 2013 although I have never really posted over there...just a creepy lurker. I think I joined over there when FLEX and some other guys were banned here and made the move.
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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08-16-2016, 05:11 PM #9Bizniz Kitty
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Did somebody say donuts?
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08-16-2016, 05:17 PM #10Hiding otter mode
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haha, glad I could provide you with the morning spike!Originally Posted by DocJekyll
If your not first Dave, you are lastOriginally Posted by mirroroferised
lol, figured my kids cars helmet deadlift would be fitting.
Thanks Shane, yup that's my kid's cars helmet from Friday's squat party. It's strapped down tight to the top of my head since it didn't fitOriginally Posted by shaneinga
lol, love that gif, and figured you would enjoy that AVOriginally Posted by MooseTequila
Go getcha some!
LOL.. my fav AVI
Thanks Greg, you got me more pumped than ever after your meet! I am looking forward to the experience for sure. I never really lurked at IS until John moved over, lots of strong guys there for sure. Hoping to learn some moreOriginally Posted by PtReyesGreg
In on the new journal Shawn! I'm excited to watch your progress as you move towards the April meet. I think you and Dave are both in for an exciting experience with John.
I'll follow along on your IS journal as well. I've actually had a membership there since 2013 although I have never really posted over there...just a creepy lurker. I think I joined over there when FLEX and some other guys were banned here and made the move.
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08-16-2016, 05:19 PM #11Hiding otter mode
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ah chit, Shane ate them all, his diet made him batchit cwazy! Thanks for jumping in to my new nonsense Holly, all aboard!!Originally Posted by MissHolly
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08-16-2016, 07:39 PM #12bulking
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well I will be in it for certain
good luck at the upcoming meet Shawn and in the mean time, enjoy the journey towards it☻/
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08-16-2016, 07:42 PM #13Registered User
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Guess ill pop in once in a while...
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Former natty ☠ 101- lift heavy things consistently over time as often as you can recover from.
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08-17-2016, 01:01 AM #14Registered User
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In on first page of the dat der powerlifting journal. Looking forward to you getting teh hyooge and rising lifts. No food pron until I'm done dieting though.
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08-17-2016, 05:39 AM #15Registered User
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I'm in, bring on the gainzzzzz!
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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08-17-2016, 05:59 AM #16Registered User
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In On page one of this shiny new journal. Good intro Shawn- We share the same goals. Get less weak and pick up heavy chit
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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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08-17-2016, 01:44 PM #17Hiding otter mode
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Awesome Steve! Couldn't do it without youOriginally Posted by SteveWright1
It's going to be a tough road but I am ready!
what in the flying fukOriginally Posted by Jtbny
Guess ill pop in once in a while...
haha beauty!
Welcome Tim, promise no food pron till you are ready. I really got to get my diet rolling though, I have been under-eating for some reason…why would anybody want to do that chit when the shackles are off??Originally Posted by Plateauplower
Awesome Simon, great to have you along!Originally Posted by wasmeFINAFLEX
yessir Andrew, great Viking minds think alike!Originally Posted by Hammerhagen
In On page one of this shiny new journal. Good intro Shawn- We share the same goals. Get less weak and pick up heavy chit☻/
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08-17-2016, 01:57 PM #18Registered User
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So what's going on in here? Are you resting today?
That is not very Shawn-like. j/k
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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08-17-2016, 02:00 PM #19Registered User
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Get it to page 2 without a workout. Would seem like a Dave journal then
365 255 480 in April! ...2019
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08-17-2016, 02:01 PM #20Hiding otter mode
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Lower
Morning weight: 179.2lbs
Warmup:
-broomstick paused GM narrow/wide stance then trunk twists
-lunge stretches
-leg swings front to back, side to side in front of body
-broomstick shoulder dislocations
-BSS BW x 10 x 2 sets
Squats:
Bar x 10 paused
135 x 6
225 x 5
275 x 2
305 x 6 vid
320 x 3 vid cuz fuk 315
320 x 2
Snatch grip Deads:
135 x 5
225 x 5
315 x 5
405 x 3 vid
DB lunges holding 50lb DB's
(Punishment for pussy squats)
6
6
6
Dun:
Notes: was hoping my knee wraps would show this morning to take them for a spin but no go. Was up early for the dentist but never actually ate until right before this session. I pretty much did double the warmup I normally do, I found my warmup squats felt great, 275 felt beautiful. But..I had a rep goal of 10 reps at 305 and just died after 6. My first 320x3 set felt real good, I really felt I got my back and core tight.
Second set of 320 I gassed after 2 and quit like a pussy.
Did some lunges for punishment.
Thoughts: I have been under eating, not on purpose, just haven't got into surplus mode completely yet. I think the extended warmup was good and bad. It made my squats feel good, but I didn't have much in the tank. Probably just diet though.
Sunday or Monday will be JC day 1, figured I better squat today or be crippled for a week after the first lower. Not sure if I will train tomorrow, may just eat!!
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08-17-2016, 02:05 PM #21Registered User
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Well, vids still suck here on a computer. I will watch tonight at the house with my ipad.
Still a good day in the gym. Squats were done, and you hit some nice numbers.
In the mean time, go eat dude, let's get this gainz train rolling.
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08-17-2016, 02:06 PM #22Hiding otter mode
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Cmon Greg….you know me better than that…. lolOriginally Posted by PtReyesGreg
So what's going on in here? Are you resting today? That is not very Shawn-like. j/k
lol, no can do DaveyOriginally Posted by mirroroferised
Get it to page 2 without a workout. Would seem like a Dave journal then
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08-17-2016, 02:10 PM #23Registered User
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Awesome so SUNDAY will be day 1. Looking forward to it
Looks like a good session man. Off to youtube to watch the vids. Wtf is up with this site and embedding
Killed those squats and deads. How you do those sgdl's with such a heavy weight is beyond me. It looks so awkward.Last edited by mirroroferised; 08-17-2016 at 02:16 PM.
365 255 480 in April! ...2019
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08-17-2016, 02:22 PM #24Bizniz Kitty
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I like where this is going...Originally Posted by raynerd
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08-17-2016, 02:32 PM #25Hiding otter mode
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I know!! WTF, you know things are azz backwards when you can watch the vids on a iPhone but not the laptop! I felt pretty loose and fluid today, just lacked power. I do need to eat better, brb, going to stuff face!Originally Posted by shaneinga
Well, vids still suck here on a computer. I will watch tonight at the house with my ipad.
Still a good day in the gym. Squats were done, and you hit some nice numbers.
In the mean time, go eat dude, let's get this gainz train rolling.
Hope they sort out this youtube disaster!!! Seriously interfering with our damn social livesOriginally Posted by mirroroferised
Awesome so SUNDAY will be day 1. Looking forward to it
Looks like a good session man. Off to youtube to watch the vids. Wtf is up with this site and embedding
Killed those squats and deads. How you do those sgdl's with such a heavy weight is beyond me. It looks so awkward.
I was a good session, just not a strong one. Sunday may be the day…or Monday….
Sad part is that it's 4 sets of 305x6, and had hopes of hitting 10 reps there today just to build the confidence. Ah well, I will smoke that chit on game time!
haha, yes, I have been underfedOriginally Posted by MissHolly
Gotta fatten up a bit if I want the gainz to start rolling in dammit!!
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08-17-2016, 03:56 PM #26Registered User
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You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down
. I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
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08-17-2016, 04:18 PM #27XL > XXXL
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Black Boxes Of DEATH... hope they fix this chit...
Squatting 320... ain't nuttin puzzy about that... says the dood who can't even come close to that! (Hows that for some perspective? LOL )
*Where ya wearing your helmet? Me thinks it could have special powers... just sayin...Maayo ang adlaw karun
CAR ▂▃▅▆▇▇▆▅▃▂ DIO
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08-17-2016, 04:49 PM #28Registered User
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I hear thatOriginally Posted by Plateauplower
You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down. I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
365 255 480 in April! ...2019
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08-17-2016, 05:07 PM #29The Pump is the Cure
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Vids working on iPad; but all I saw was Shawn doing something with dump truck wheels in a squat rack. Looked like a SGDL...not sure though.
405 x 3 looked sweat man. Heavy stuff today. I think your off to a real good start in here. Love the punishment sets. Great first page workout. Now go eat up tomorrow. I want to see able to see you in the video next time behind them huge plates!"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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08-17-2016, 08:52 PM #30Hiding otter mode
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Ya it was ok, just tanked out real fast. I felt real good..until I just died in strength. lol, send me some youtube instructional vids on how to cram my pie holeOriginally Posted by Plateauplower
You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down. I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
Black boxes are fixed!! Woohoo!! Thanks Mooseman, they weren't light squats, I just wanted to hit 305 for 10 as I will have to do that in 2 weeks on JC. Think I was trying to give myself some mental confirmation I would survive this cycle….it's a doozy, and if I survive there will be many PR's had. That being said…when I do get there, I am strapping on that faakin Cars helmet and going to town!!!!Originally Posted by MooseTequila
lol, I put some good foodz down the pail tonight, gonna pound right through to day 1!!Originally Posted by mirroroferised
I hear that
Thanks Doc! Ya the vids were working on iPhone as well, apparently it looks like its all fixed up!! All is well in the universe againOriginally Posted by DocJekyll
Decent start today I guess, just had more reps at 305 in mind. Diet was chit the last few days so began fixing that tonight Gotta get me another set of those dump truck wheels!!
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and have a completely new focus with the pursuit of getting on the platform and lifting some heavy chit. 
Gotta fatten up a bit if I want the gainz to start rolling in dammit!!
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