You killed those benches, big man.
Ray
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08-29-2016, 05:48 AM #121
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08-29-2016, 05:52 AM #122
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08-29-2016, 05:58 AM #123
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08-29-2016, 06:17 AM #124
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08-29-2016, 11:24 AM #125
JC week2/lower1
Morning weight: 183.3lbs
Warmup:
-broomstick GM paused narrow/wide and twists
-lying piriformis stretch
-leg swings front to back
-leg swings in front of body
-BSS BW x 10 each leg
Squats:
Bar x 8 paused
135 x 5
225 x 3
275 x 1
Program sets:
305lbs MR 10...did 11 vid PR
EMOM 310lbs, 5 sets of 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3 vid
SLDL's (optional deadlift exercise)
185 x 8
205 x 8
225 x 8
DB lunges holding 45lb DB's:
6
6
6
Deep explosive squat jumps:
4
4
4
Dun:
Notes: what a tough one. I wanted to get 11 reps on the MR 10 set for John lol, but looks like my first rep was high anyway. Tough set all the same but a definite rep PR
EMOM squats at 310...wow, hard as faak!! I got wifey to come down and time me and yell at me to get through. I survived, one down, one to go on Thursday. May be glued to couch for the afternoon!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-29-2016, 11:36 AM #126
Great workout Shawn. Man that set of 11 @ 305 looked tough but you did a great job of knocking them out. Great job on the EMOM 310 triples too. That was one tough looking workout.
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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08-29-2016, 12:08 PM #127
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08-29-2016, 12:21 PM #128
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08-29-2016, 12:45 PM #129
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Strong squats Shawn....10 x 305 is impressive followed up by the 5x3...then lunges and jump squats....legs should feel that session
"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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08-29-2016, 12:52 PM #130
Thanks Greg, ya aches and pains are nothing new over here lol. Like you with the yoga, there are times that these types of sessions are just plain necessary. Hip survived today…heart almost didn't lol
Thanks Dave, our queen bed in our trailer is a touch too short so I sleep all faaked up and it does weird things to me. Lowers are completed
Thanks Ray, I was happy with that bench session for a change
Thanks Steve, the rehab kept me in the game today. Walleye were scarce this weekend sadly
Ya I use Versa's most of the time. I switch to mix grip when I am going for some heavy singles or rep PR's
Thanks Shane, we had a good weekend. Fishing sucked though. Calves were punished
Thanks Greg, it was tough as hell, very happy with it being over and happy with my performance as well.
I hate this f'n day every time…it doesn't get easier…just with heavier weights lol.
Thanks Dave, soooooo happy its over☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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08-29-2016, 12:53 PM #131
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08-29-2016, 06:23 PM #132
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08-30-2016, 05:45 AM #133
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08-30-2016, 07:03 AM #134
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08-30-2016, 12:05 PM #135
JC week2/upper1
Morning weight: 184lbs
Warmup:
-broomstick GM paused narrow/wide and twists
-standing quad/ITB stretch x 2
-rack low back stretches
-shoulder mobilty
-baby makers 30sec x 2
Bench:
Bar x 16
135 x 5
185 x 3
Program sets:
210 x 10
225 x 8 vid
235 x 6 +fail (6-8) vid
Seated wide cable rows (plate load)
150 x 10
170 x 8
170 x 8
Incline BB bench:
155 x 10
165 x 8
175 x 6
Weighted widegrip Pullups:
+40lbs x 10
+40lbs x 8
+40lbs x 6
Standing DB curls 35lbs SS with Bentover DB laterals 25lbs:
10/10
10/10
10/10
Dun:
Notes: well no surprise I am sore as hell today, had to hit some mobility stuff to get moving.
Bench was ok, I am actually happy with hitting my 6 reps at 235, of course I wanted 8 but after my 225x8 set I figured 6 was all I was going to hit. I have one more chance to hit 8 next upper session.
Inclines were light and easy, worried about failing without a spotter today so didn't push too hard.
Good workout, day off tomorrow before the worst lower workout of the cycle
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-30-2016, 12:26 PM #136
lol, thanks Mooseman…just bought this trailer in 2011 brand new, unfortunately a new one is not in the ol budget. Thanks for the props, those sessions are soooo faaaking hard for me but I survived.
Tom!! Great to hear from you bud, gonna do my best!
Thanks Simon, I hated every second but I am a stubborn bastage so that helped me get through lol. Wifey was a good strategy, don't want to look like a pansy in front of the better half☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-30-2016, 01:04 PM #137
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123366
Damn you just gassed out on that 235 set. First few were fast as fuk! The SS should help with your sticking point 3/4 up (where you failed rep 7)
Oh and those shorts...
☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠ 101- lift heavy things consistently over time as often as you can recover from.
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08-30-2016, 01:10 PM #138
Hahaha we have an ermagurd at work, that made me laugh!
I gassed pretty good, looks like I lost my bar path backwards which probably didn't help. I actually think the SS has already helped me out some in the lockout so it will stay in the rotation. I am alternating incline press with SS days.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-30-2016, 01:51 PM #139
Nice workout today Shawn. Good job hitting your reps at 235...you were looking good until you ran out of gas.
Nice job on the accessories too. I'm still admiring your heavy pullups...kicking A$$ there.
Btw, don't you do your inclines using your rack? Just curious why you were worried about not having a spotter.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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08-30-2016, 04:33 PM #140
Thanks Greg, think the high rep sets before that tapped out my strength, or at least that's what I am going with
I was doing my inclines on the outside of the rack, I'm not sure if my incline bench will fit in my rack depth wise but will have to give it a try next time. One way will not work for sure as I would have to reach way to far back to unrack, but maybe the other direction.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-30-2016, 10:00 PM #141
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Strong 8 reps with 225 and good Upper day all around...love Incline BP 6 X 175 would be great...someday
"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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08-30-2016, 10:28 PM #142
- Join Date: Oct 2014
- Location: California, United States
- Age: 47
- Posts: 2,516
- Rep Power: 15920
These JC sessions you are cranking out are epic Shawn. I'impressive benching today- ho lee fuk you repped those out with some intensity!
Even more impressed with the squat session yesterday. 11 reps and then you hit all the EMOM! Well done, gains incoming for sure☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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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08-31-2016, 06:04 AM #143
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09-01-2016, 02:16 AM #144
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09-01-2016, 05:40 AM #145
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09-01-2016, 05:46 AM #146
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09-01-2016, 07:47 AM #147
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09-01-2016, 12:59 PM #148
JC-lower2-week 2
Morning Weight: 184.3
Warmup:
-broomstick GM narrow/wide paused and twists
-leg swings front to back and in front of body
-standing external hip rotations
--BSS BW x 10
Squats:
Bar x 6 paused
135 x 5
225 x 3
285 x 1
Program Sets:
310 MR 10, only got 8 vid
Therefore: 8 sets of 3 EMOM of 300lbs:
300 x 3 vid
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3 vid
Deadlift accesory: SGDL
135 x 8
225 x 8
315 x 8
405 x 2
Lunges for being a pussy, holding 50lb DB's:
6
6
6
25 min sauna/cold shower, turned into a family sauna as my 3 boys wandered in
Dun:
Notes: boo failed to get 10! You can see in the vid I gave it a go but rep 8 damn near stopped
Lower back wasn't recovered from the last one which didn't help. Bit of a barking in right knee, but got it done.
Despite missed reps and downgraded sets, one helluva hard session, I gave it my all today, but it wasn't enough.
Last edited by raynerd; 09-01-2016 at 01:34 PM.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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09-01-2016, 01:35 PM #149
Great workout today Shawn. You might have missed your goal reps on your MR set but it still looks like you kicked butt. Nice job on the 8 reps @ 310 and on all of those triples (EMOM nonetheless) at 300. Following that up with heavy SG deads is just hardcore. It damn sure looks like you gave it your all today. Nicely done.
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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09-01-2016, 01:44 PM #150
Thanks Ron, it was decent for sure. Strength is rising, all I can ask!
Thanks Andrew, I hit the reps fast but gas out of nowhere lol. That was a tough squat session…as was today!
Thanks Shane, that was a real nice PR for me to hit. anything with high reps like that feels like a great accomplishment for me…since I am a pussy and don't train reps
I do the set on EMOM then rack, start the timer and unrack my next set at 60sec. I don't know if I will crush my meet, but hope to get some personal bests!
Ahhh faaak! It's done, not as good as I wanted….but I am wrecked, what more can a man ask for
hahaha, yep was seeing that pic in my head after every one!
Thanks Tim, didn't go as good as the first one but I worked damn hard and will hopefully reap some sweet gains. Yes the rest on the lowet days is riddled with heavy weight PR's now…what could go wrong lol
Thanks Greg, there was no lack of effort today that's for sure. Honestly it was my lower back that fatigued on the MR set. I just didn't have the jam to lockout 2 more reps. That's what I get for doing 11 rep as opposed to 10 on Monday I guess lol. I feel like a puddle right now.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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