Shawn's Wanna-be-a-powerlifter Journal

[Jtbny]

Nice day today. Looked like just another day in the office.

[MooseTequila]

the calm before the EMOM chitstorm!!

IN...

[PtReyesGreg]

Nice workout today Shawn. Those bench reps looked nice and smooth. Good job on the assistance work. I like the higher rep ranges on everything. Looks like you definitely got some good work in today.

Can't wait to see the Lower workout tomorrow...looking forward to the EMOM chitstorm on Monday too...sounds like a blast!

[mirroroferised]

Morning weight: 183

-some mobilty stuff

Bench:
Bar x 20
145 x 10
195 x 10
220 x 8
225 x 6 vid

Seated cable row (plate load)
140 x 10
150 x 10
170 x 8
180 x 6

Incline BB press:
135 x 12
140 x 12
150 x 10
160 x 8

Wide lat pulldown (plate load)
120 x 12
130 x 12
140 x 10
140 x 8

EZ bar curls 65lb SS with side laterals 25lbs
12/12
12/12
12/12

Dun:

Notes: felt decent today. Took advantage of wifey for a liftoff today as she was doing her JC session at the same time. Threw inclines in, they felt really good, but stayed light feeling out the weights with the high reps.
Lower tomorrow, bunch of 8's at 70%, the calm before the EMOM chitstorm!!

bumping the good work over



https://www.amazon.com/YiZYiF-Jockst...VRK6V3TQ6QRD1M

Tim that's pretty funny

[raynerd]

Nice day today. Looked like just another day in the office.

haha, it took me a few seconds to figure out what that meme was about. It was a good day, bench feels pretty good so far with the bumped weights. Hope it keeps on rolling along like this

IN...

Beauty!!!

Nice workout today Shawn. Those bench reps looked nice and smooth. Good job on the assistance work. I like the higher rep ranges on everything. Looks like you definitely got some good work in today.

Can't wait to see the Lower workout tomorrow...looking forward to the EMOM chitstorm on Monday too...sounds like a blast!

Thanks Greg, I had fun with it today, so that was cool. The lower workout tomorrow is nothing spectacular, just some volume work at 70%…but I am sure I will find it hard. Now next week will be fun to watch…why? because it's fun to watch others cry in their own vomit

bumping the good work over



https://www.amazon.com/YiZYiF-Jockst...VRK6V3TQ6QRD1M

Tim that's pretty funny

Thanks for the bumpage Davey, so…..you like that one ^^? Should be here on Monday for EMOM squats…real close frontal camera footage…

[Plateauplower]

bumping the good work over



https://www.amazon.com/YiZYiF-Jockst...VRK6V3TQ6QRD1M

Tim that's pretty funny

I thought so, it popped up in my "you might be interested in this" items on Amazon I hope it was because I looked at the regular singlet. I was like uh nope, not interested in that....Well wait maybe....next cut I could wear some baggy tear off warm ups to the gym, then rip them off and train in that purple one. .

That would be hilarious

[raynerd]

I thought so, it popped up in my "you might be interested in this" items on Amazon I hope it was because I looked at the regular singlet. I was like uh nope, not interested in that....Well wait maybe....next cut I could wear some baggy tear off warm ups to the gym, then rip them off and train in that purple one. .

That would be hilarious

haha, all I can think of is Party boy off Jackass!!

[MissHolly]

https://www.amazon.com/yizyif-jockst...vrk6v3tq6qrd1m

tim that's pretty funny :d

O - M - G wtf?

[raynerd]

O - M - G wtf?

Chicks dig it

[raynerd]

Morning weight: 183lb

Warmup:
-broomstick GM paused narrow/wide then trunk twists
-leg swings front to back x 15, then swings in front of body x 15 (f'n right hip locks and hurts)
-BSS BW x 10

Squats:
Bar x 10 paused
135 x 6
225 x 3

Program sets:
265 x 8 vid
265 x 8
265 x 8
265 x 8 vid

Deads:
135 x 1
225 x 1
315 x 1

Program sets:
370 x 8
370 x 8 vid

Accessories:

Stepups holding 40lb DB's:
6
6
6
6

Notes: I remember this workout now....sneaky faakin JC with his easy light day in there
I found this tough, I suck at reps but got it dun. It went well though, happy to have another under the belt
Yes I am wearing my new mouthguard so look like a chipmunk lol, one thing I found out is I am clamping down hard on that chit so I think my teeth will thank me!

[PtReyesGreg]

Great workout today Shawn. Those squats @ 265 looke good...nice depth there for sure. That video of your deads at 370 looked good too...that was a nice pace on the pulling...way to hold that last one up too. It looks like a good no-nonsense workout there...lighter than your maxes for sure but some intensity nonetheless.

[shaneinga]

Nice Shawn! Really strong reps man. Deads looked great, and that was a ton of reps to do at 370 after 32 reps at 265 on squats. 40 lb added weights to step ups is getting it done as well.

Killing it as usual in here Shawn.

[DocJekyll]

Squats and Deads looked very strong for reps. As I was watching your squat video, I was recalling how far your form has come over the past year and a half. It really looks good. All of that consistent form work you have done is really going to pay off.

[raynerd]

Great workout today Shawn. Those squats @ 265 looke good...nice depth there for sure. That video of your deads at 370 looked good too...that was a nice pace on the pulling...way to hold that last one up too. It looks like a good no-nonsense workout there...lighter than your maxes for sure but some intensity nonetheless.

Thanks Greg, damn workout looked so easy on paper..but proved to be pretty hard for me. Again the programming is really good, you always work like a dog…but you can usually pull it off if you work hard. JC says it's set up so you feel like you really accomplished something after a session…and it's true

Nice Shawn! Really strong reps man. Deads looked great, and that was a ton of reps to do at 370 after 32 reps at 265 on squats. 40 lb added weights to step ups is getting it done as well.

Killing it as usual in here Shawn.

Thanks Shane, I am sure I will feel this tomorrow. One of my glutes was seizing up on me before my last set of squats. The step ups were tough as well, my heart rate was pounding at a pretty good clip!

Squats and Deads looked very strong for reps. As I was watching your squat video, I was recalling how far your form has come over the past year and a half. It really looks good. All of that consistent form work you have done is really going to pay off.

Thanks Doc, that means a lot to hear about my form. I know I have a very ugly and funky looking squat, but it's what I got to work with. I am happy with my bar path and more consistency in my depth for sure. As well, my knees are good, my piriformis is holding together….I must be doing something right. Just got to stay healthy and keep consistent in slowly getting stronger!!

[Plateauplower]

Nice sets and good volume work. My volume day is very similar, looks easy on paper but the second or third set of 8 and I'm really wishing I was done. At least the higher intensity days seem to be over with faster. Those higher rep sets can feel like an eternity.

Good that you figured out the head movement thing was throwing you forward. The rack at the gym faces a wall mirror so i just focus on my hips but dont really "see" anything. At home I do the same thing as you focusing on a spot on the floor about 10' in front of me.

[raynerd]

Morning weight: 182.3

-mobility stuff warmup

Bench:
Bar x 15
135 x 5
185 x 3
205 x 1

Program set: 230 MR
230 x 9 vid

Paused rep:
250 x 1 vid

Slingshot:
275 x 5
295 x 2 vid

Widegrip seat cable row(plateload)
120 x 10
140 x 10
160 x 8
180 x 6

Arnold press:
45 x 12
45 x 12
50 x 10
50 x 8

Narrow cable pulldown (plateload)
120 x 12
130 x 12
140 x 10
150 x 8

Dun:

Notes: great workout actually. Today showed me I am getting stronger on bench finally!
Off to the lake today to slay some walleye until Sunday. Week 2 on Monday

[Hammerhagen]

Good work kicking JC's ass Shawn. Nice rep work on the squats and Deads and your bench strength is shooting up at a good clip right now. Paused rep looked legit to me. You flat out killed that bench session!

[wasmeFINAFLEX]

Kickin' ass in those last two sessions... all those reps get grueling dont they

[DocJekyll]

I would have to agree with you. Those presses looked picture (I guess viedeo) perfect. Very nice work on the pause lift as well. Enjoy the lake.

[MooseTequila]

Way to kick some azz the last 2 WO's Shawn... even if ya look like a chipmunk

Take down them wally's... show'em who's the boss!!

[fittofattofit]

Definitely kicking ass the last two workouts Shawn: squats looked as good through the whole 4th set as in the 1st and don't tell yourself that 265 x 32 reps isn't huge effort! Deads @ 370 just look way too easy and you just killed that 230 RM

[mirroroferised]

Nice bench session Shawn. You owned that paused rep. You're going to be in great shape in April at this rate.

[PtReyesGreg]

Nice bench workout yesterday Shawn. Those sets in the vids looked great.

Enjoy the lake and have a good weekend.

[RT1957]

New journal and new goals....IN....nice BP day

[raynerd]

Nice sets and good volume work. My volume day is very similar, looks easy on paper but the second or third set of 8 and I'm really wishing I was done. At least the higher intensity days seem to be over with faster. Those higher rep sets can feel like an eternity.

Good that you figured out the head movement thing was throwing you forward. The rack at the gym faces a wall mirror so i just focus on my hips but dont really "see" anything. At home I do the same thing as you focusing on a spot on the floor about 10' in front of me.

I dunno…your volume day looks much scarier..and much heavier!! Agree it looks easy on paper, hell even watching the vids back it looked easy actually. Think it was more mental than anything.
The looking at the floor ahead thing was a big step forward for me. It immediately improved my bar path. It's not perfect now by any means…but much much better!

Good work kicking JC's ass Shawn. Nice rep work on the squats and Deads and your bench strength is shooting up at a good clip right now. Paused rep looked legit to me. You flat out killed that bench session!

Thanks Andrew, I was pretty happy about the bench session. Hopefully it will keep on pushing forward from here. JC is also doing his share of kicking my ass as well!

Kickin' ass in those last two sessions... all those reps get grueling dont they

Thanks Simon, yes….reps on squats and deads are tough chit…mad respect for your sessions!

I would have to agree with you. Those presses looked picture (I guess viedeo) perfect. Very nice work on the pause lift as well. Enjoy the lake.

Thanks Doc, not too often I am happy with a bench session…but that one I was. Lake was fun, back home and getting ready for week 2

Way to kick some azz the last 2 WO's Shawn... even if ya look like a chipmunk

Take down them wally's... show'em who's the boss!!

Thanks Mooseman, first week was tough but it's in the rearview now. 2 hell lower sessions this week and then things get heavy….very heavy… yay! Wally's were slim pickings this weekend, one of the worst trips for fishing this year, but beats working!!

Definitely kicking ass the last two workouts Shawn: squats looked as good through the whole 4th set as in the 1st and don't tell yourself that 265 x 32 reps isn't huge effort! Deads @ 370 just look way too easy and you just killed that 230 RM

Thanks Andrew, things went well week 1 for sure. Week 2 starts tomorrow with some 10 rep 305 squats then EMOM 3x5 of 310…can't wait

Nice bench session Shawn. You owned that paused rep. You're going to be in great shape in April at this rate.

Thanks Dave, it was a good bench day. Hope this means things are on the move, I would really love to crack the 300 barrier.

Nice bench workout yesterday Shawn. Those sets in the vids looked great.

Enjoy the lake and have a good weekend.

Thanks Greg, just trying to keep up with you! I felt strong and was really happy with the 9 reps of 230. It's a strength jump for me…and as you all have heard…it's been a while lol. Weekend was good, home now and ready to ramp up for week 2

New journal and new goals....IN....nice BP day

Thanks for joining the fun Ron! Should get interesting in here soon to say the least!

[Hammerhagen]

I have been a real pansy about starting this cycle, I am not going to beat around the bush, it is very intimidating to me. I will be in all kinds of new territory and fast.

Reading back through your log to look at your start of JC and this sums up exactly how I feel right now about JC. I now totally understand what you were going through leading up to this.

I plugged numbers for my current maxes and it looks hard as fuk, especially the squats. To add to the anxiety, I'll be testing 1RM's in a week and I'm expecting my numbers will be a bit higher. This means JC will be super hard as fuk

That being said I will run it as JC intends, hopefully it will put some hair on my ballz

[raynerd]

Reading back through your log to look at your start of JC and this sums up exactly how I feel right now about JC. I now totally understand what you were going through leading up to this.

I plugged numbers for my current maxes and it looks hard as fuk, especially the squats. To add to the anxiety, I'll be testing 1RM's in a week and I'm expecting my numbers will be a bit higher. This means JC will be super hard as fuk

That being said I will run it as JC intends, hopefully it will put some hair on my ballz

Haha I would expect nothing less from you Andrew, and I also know this program is going to put your lifts through the roof. I feel somewhat better after getting the first week done, tomorrow will be hard...but really it's a half hour of my life I gotta man da Faak up and giver chit. I got this, as you will get this!

[raynerd]

Back home from the lake. My right hip and my adductor was f'n hurting in bed in my trailer lastnight...dem RV sleep feelz..

Anyway, mobilty time:

-broomstick GM paused narrow/wide and twists
-standing quad/ITB stretches x2
-lumpy roller hams, glutes, lateral quad/ITB, adductors
-leg swings front/back x 20
-leg swings in front of body x 20
-standing external hip rotations x 15
-baby makers held for 30 seconds x 3

Calves:

BW block raises x 100

Seated calf machine 120lbs:
22/22/22/22/22/22

1 leg BW donkey calf raises:
22/22/22/22/22/22

Blood flow restriction BW block raises, 10 sec rest:
30
15
10

Tibialis Anterior with 45lb bumper on top of foot, toe raise off floor:
14/13/12/11/10

Dun:

Notes: just tight in weird spots today. Felt good to pound on all those spots and loosen up. Calves were destroyed.
JC wk2/lower tomorrow...bring on the EMOM squats, ready to kick ass!!

[PtReyesGreg]

Damn Shawn that sounds like a painful but also a pain releasing workout. Way to get in there and get it done.

Phukking hip pain. It seems like I'm always having to deal with that too. Oh well at least you've learned the ways to deal with it and get yourself in good shape for your next workout.

Way to destroy those calves and show them who the boss is.

[mirroroferised]

Yeah I know that feeling all too well. Sh!tty sleeps every time we go to ours. Good to see you back and raring to go with JC tomorrow I'll be joining you tomorrow for JC lower.