Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

dood, i didnt even realize you hook gripped those as well. Even moar bad ass!! NICE

Lol thanks Andrew. Honestly there is nothing badass about hook grip. Once you put the time in building up the tolerance it's no different than using mixed grip. I just wanted to try to convert for a more even lat activation, less risk of bicep tendon rupture and to avoid any type of twisting motion on the pull that could cause back injury.

[fittofattofit]

Warmup:
-lumpy roller bottom end
-hip flexor, adductor stretches
-leg swings
-broomstick GM and twists
-baby makers x 5
-hip circle steps and monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1

Program Sets:
480 x 1 vid
480 x 1
480 x 1
480 x 1 vid @RPE 7.5

Bench:
Band pullaparts low, high, 1 arm, dislocations
10 widegrip pull-ups
10xbar of CGBP, ultra wide and competition grip

135 x 5
185 x 3
225 x 1
245 x 1

Program Sets:
250 x 4 vid
250 x 4
250 x 4
250 x 4 vid @RPE 8.5

Pendlay Rows:
275 x 5
275 x 5
275 x 5
275 x 5 @RPE 9

Dun:

Notes: late one today after second nightshift, wifey working so got the kids off bus and fed before getting to business.
Deads went very good, 480 felt very manageable.
Bench was feeling crappy, couldn't get my cues together. Got my reps anyway. Pendlays went well but sped up rest times so was pretty tired by the time I hit the last rep.
Good workout for after working 2 nights.

I just love watching your deads Shawn ... 480 flew up and looked light for you = such a fluid movement once you start the pull. Really strong looking bench as well!

[wasmeFINAFLEX]

Im with f2f2f, you make it look easy and that is some heavy ass weight.

[raynerd]

I just love watching your deads Shawn ... 480 flew up and looked light for you = such a fluid movement once you start the pull. Really strong looking bench as well!

Thanks Andrew! Things are feeling very good on deads right now, really hoping for a PR in 2 weeks. I will see how my 3x1 singles at 500 feel next week and come up with a plan of attack for my run at a new best

[raynerd]

Im with f2f2f, you make it look easy and that is some heavy ass weight.

Thanks Simon, I am really enjoying the last couple weeks. I was so beat down from accumulated volume and fatigue from weeks 1-5. Even though the weights are heavier, the volume on the main lifts is reduced significantly and I feel way less beat up. As hard as it was it's actually programmed very well to have a good strength peak

[RT1957]

Strong work Shawn those deadz just come up so easy for you.....sets of 4 on BP looked tight...PRow numbers are ridiculous....in a great way.......good to hear you're not so beat up feeling...

[TM79]

Man, all I can say is that I'm honored for you to have complemented me on my measly 275 lb sets last night. What a workout man! I agree, the deads looked effortless to me. Bench looked good too. Very strong work man!

[raynerd]

Morning Weight: 200.8

Warmup:
-lumpy roller bottom end
-adductor and hip flexor stretches
-leg swings
-baby makers x 5
-hip circle paused air squats x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
330 x 4 vid
330 x 4 vid
330 x 4 vid

Seated OHP:
150 x 6
160 x 6
165 x 6 @RPE 8.5

Reverse Grip wide cable row (plate load)
190 x 8
190 x 8
190 x 8
190 x 8 @RPE 8.5

Glute Thrusts:
255 x 4
255 x 4
255 x 5 @ RPE 9

Sauna/cold shower

Dun:

Notes: pretty good workout. Feel a bit of a cold or something coming on but felt strong enough. Squats felt ok but I am seeing form breakdown allover now that I know what I am looking for. Got to get them quads stronger!
Accessories were strong all around. Good day

[wasmeFINAFLEX]

Nice lifts (as usual) Shawn. Hope you dont end up sick brother.

[SteveWright1]

Impressive session as usual Shawn

Squatting 330lb for 3 sets of 4 is great work as is 165lb on the seated OHP

way to beat a potential cold into submission before it sets in properly, those germs will hopefully have taken one look and decided to move elsewhere after that session.

[RT1957]

Great work Shawn....some grinder reps but you got em....strong OHP after those squats....some impressive weight on the hip thrusts...

[Plateauplower]

Hope you can squash that cold before it takes hold. My wife took the kids to an indoor adventure play thing Monday, guessing they will be getting sick any day now....

[raynerd]

Strong work Shawn those deadz just come up so easy for you.....sets of 4 on BP looked tight...PRow numbers are ridiculous....in a great way.......good to hear you're not so beat up feeling...

Thanks Ron, deadz felt real good. Bench didn't look as bad as it felt. I was having trouble with my cues but got my reps so that's a bonus.

Man, all I can say is that I'm honored for you to have complemented me on my measly 275 lb sets last night. What a workout man! I agree, the deads looked effortless to me. Bench looked good too. Very strong work man!

Thanks Trent, it was another good session, progress is being made!

Nice lifts (as usual) Shawn. Hope you dont end up sick brother.

Thanks Simon, not feeling too bad today just a bit of a sore throat but the rest of me feels good!

Impressive session as usual Shawn

Squatting 330lb for 3 sets of 4 is great work as is 165lb on the seated OHP

way to beat a potential cold into submission before it sets in properly, those germs will hopefully have taken one look and decided to move elsewhere after that session.

Thanks Steve, lol, hopefully I scared away the Ebola!

Great work Shawn....some grinder reps but you got em....strong OHP after those squats....some impressive weight on the hip thrusts...

Thanks Ron, ya 330 for reps is where things start to get tough for me. Hip thrusts have been getting heavier, think I started doing those at 135

Hope you can squash that cold before it takes hold. My wife took the kids to an indoor adventure play thing Monday, guessing they will be getting sick any day now....

Thanks Tim, just a bit of a sore throat today so hope it stays that way. Nothing breads germs worse than a collection of little rats in a confined space…good luck

[raynerd]

Morning Weight: 199.8

Warmup:
Lumpy roller
Hip flexor stretch
Leg swings
Shoulder Rolls
Cat/camel

Band pullaparts low, high, 1 arm and dislocations
10 widegrip pull-ups

Bench:
10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2
245 x 1

Program Sets:
265 x 2 vid
265 x 2
265 x 2
265 x 2 vid @RPE 8.5

CGBP
250 x 2 PR
255 x 2 PR vid @RPE 9

Paused deads:
225 x 5
315 x 3

Program Sets:
435 x 2 vid
435 x 2
435 x 2 vid @RPE 8

Pendlay Rows:
285 x 4
285 x 4
285 x 4
285 x 4 @RPE 9

Dun:

Notes: good workout but started to warmup 2x and had to stop before I got to it. Sick kid had to be picked up from school.
Bench felt pretty good and hit a couple CGBP PR's.
435 paused deads were basically PR's as well.
Pendlays were bumped but damn heavy. End of week 7

[RT1957]

Nice work Shawn...I just caught the BP sets over on youtube....strong work looking forward to your ramp to the meet

[fittofattofit]

Thanks Andrew! Things are feeling very good on deads right now, really hoping for a PR in 2 weeks. I will see how my 3x1 singles at 500 feel next week and come up with a plan of attack for my run at a new best

With the way those paused reps @ 435 look I think you could add 100 to the bar and still rip it from the floor!
Bench is looking really strong
I thought your squatting yesterday looked great ... your first set you looked to be finding your form, but the second set I didn't see anything I'd call a form breakdown, and the third set it was only the last rep where you looked a bit fatigued ... not bad for the 12th rep @ 330

[wasmeFINAFLEX]

Damn Shawn, your CGBP is right behind your bench... that is super impressive

[TM79]

Great work yesterday Shawn. Strong on all sets, but man, that CGBP! How in the???? Amazing man! Great job!

[Jtbny]

Jeez nice work, Shawn (I'm watching just been busy IRL). Those pause DL looked great. Squats- you know the deal.

[raynerd]

Nice work Shawn...I just caught the BP sets over on youtube....strong work looking forward to your ramp to the meet

Thanks Ron, things are moving along nicely. I will hit some heavier weights again this week and test the next week to establish my numbers I am going to use for JC.

With the way those paused reps @ 435 look I think you could add 100 to the bar and still rip it from the floor!
Bench is looking really strong
I thought your squatting yesterday looked great ... your first set you looked to be finding your form, but the second set I didn't see anything I'd call a form breakdown, and the third set it was only the last rep where you looked a bit fatigued ... not bad for the 12th rep @ 330

Thanks Andrew, deads feel like some progress has been made. I think I will go for a 10lb PR on week 9 and see what happens
Bench is feeling strong, I am still trying to get used to the new "chest sink" setup though. I am not real confident with it yet, but seems to be going pretty good.
Squats I am being very critical of, so hope I don't sound annoying lol. I know exactly what I want them to look like now so am watching every rep with a fine toothed comb. I can now hold it together good around 315, 330 for reps is when I start to dump my knees backwards out of the hole. It's not terrible like before, but it's there and although I don't feel dangerous during 330 reps, I know where my weaknesses start to come out.

Damn Shawn, your CGBP is right behind your bench... that is super impressive

Thanks Simon, I am hoping the CGBP dictates that my actual bench has gone up lol, we will see week 9. That 255 CGBP was a pretty big PR for me, especially after 8 heavy reps of 265.

Great work yesterday Shawn. Strong on all sets, but man, that CGBP! How in the???? Amazing man! Great job!

lol, thanks Trent, all the CGBP in this program has really helped me out I believe. It's got to translate to a bigger bench IMO, but only one way to find out....weak 9 will tell the truth. I had plans to really push the CGBP as heavy as I could this TSA cycle and am happy with the results.

Jeez nice work, Shawn (I'm watching just been busy IRL). Those pause DL looked great. Squats- you know the deal.

Thanks John, no worries, I have been pretty damn busy lately too. Deads are feeling good, have a 500 3x1 this week and depending on how that feels will dictate my run at a new PR on week 9. Squats...yup, I know what needs to be done, I am going to do some belt squat work after this, but also don't want to get too sidetracked leading up. I have been thinking about how to approach squats for my run at JC as well. I don't want to be grinding GM's the whole way through JC this time so I will have to pick a weight that isn't too heavy where my form is dangerous, but not too light that I don't get the most out of my peak. I am going to text you about my test day for week 9 and discuss a gameplan. I will test in sleeves for sure, maybe just hit singles until things get ugly?

[Plateauplower]

Great work in here as usual. Looking forward to test week. 500x3 that s some serious work.

[raynerd]

Great work in here as usual. Looking forward to test week. 500x3 that s some serious work.

Thanks Tim! Grinding away, I am feeling better this round of TSA than I did at the end of last cycle. I feel strong, I think my lifts have gained, but week 9 will be truth.

[raynerd]

Morning PR Weight: 202.2

So working my second 12 hour day shift today. Had plans for 2 days off completely and start week 8 tomorrow hopefully pretty fresh.
I turned 42 today The number sounds harsh to me but I am very happy to say at 42 I am the strongest I have been in my life, both mentally and physically.
I am very grateful for every single rep, every training session and every small victory I have had in the gym. Just being alive and healthy enough to be able to be in there grinding is a blessing

Not long ago I was on a very bad path in my life and things could be much different right now for me. I am feeling grateful for everything in my life today, I am truly blessed.

[Jtbny]

Ya text me. Might be a good idea to hit some singles and then wraps after. Need to get them on now.

[Plateauplower]

Happy Bday old man

[Jtbny]

Morning PR Weight: 202.2

So working my second 12 hour day shift today. Had plans for 2 days off completely and start week 8 tomorrow hopefully pretty fresh.
I turned 42 today The number sounds harsh to me but I am very happy to say at 42 I am the strongest I have been in my life, both mentally and physically.
I am very grateful for every single rep, every training session and every small victory I have had in the gym. Just being alive and healthy enough to be able to be in there grinding is a blessing

Not long ago I was on a very bad path in my life and things could be much different right now for me. I am feeling grateful for everything in my life today, I am truly blessed.

Happy birthday Shawn. This year should bring some great things for ya under the bar!! I'm inspired by your progress thus far!

[mirroroferised]

Happy birthday bud!!

[fittofattofit]

I turned 42 today The number sounds harsh to me but I am very happy to say at 42 I am the strongest I have been in my life, both mentally and physically.
I am very grateful for every single rep, every training session and every small victory I have had in the gym. Just being alive and healthy enough to be able to be in there grinding is a blessing

Not long ago I was on a very bad path in my life and things could be much different right now for me. I am feeling grateful for everything in my life today, I am truly blessed.

No s at 42 please
Congrats on your birthday Shawn and it's great though that at 42 you're in the best shape you've ever been
Hope you have a great day celebrating with your beautiful family!

[TM79]

Morning PR Weight: 202.2

So working my second 12 hour day shift today. Had plans for 2 days off completely and start week 8 tomorrow hopefully pretty fresh.
I turned 42 today The number sounds harsh to me but I am very happy to say at 42 I am the strongest I have been in my life, both mentally and physically.
I am very grateful for every single rep, every training session and every small victory I have had in the gym. Just being alive and healthy enough to be able to be in there grinding is a blessing

Not long ago I was on a very bad path in my life and things could be much different right now for me. I am feeling grateful for everything in my life today, I am truly blessed.

Happy birthday Shawn! What an exceptional post! You are a great inspiration to me and many others here. I'm glad that you turned the corner from your former path and are on the right one now. You certainly are blessed! Keep pounding my friend!

[raynerd]

Ya text me. Might be a good idea to hit some singles and then wraps after. Need to get them on now.

Ya I'll hit you up this week sometime and come up with a good game plan. Think maxing out in sleeves first and then a bump in wraps might be a good one.

Happy Bday old man

Oh Tim, I remember waaaay back then when I was 37….so young…so full of dreams Thanks bud!

Happy birthday Shawn. This year should bring some great things for ya under the bar!! I'm inspired by your progress thus far!

Thanks John! It should be a good year, but you need to take some credit for getting me on track Appreciate all you do for me!

Happy birthday bud!!

Thanks Davey, looking forward to meeting you in the flesh finally haha (no homo)

No s at 42 please
Congrats on your birthday Shawn and it's great though that at 42 you're in the best shape you've ever been
Hope you have a great day celebrating with your beautiful family!

lol, sorry Andrew, but keep in mind you are 10x better shape than me at your tender age. I am strongest I have been for sure, but think one round of your Metcons would cause me to have "the Jammer" I really am inspired by your conditioning and will be working on some myself after this meet! Day was pretty lame, ICU for 12 hours, but it was a good day at work, slow, nobody died….no complaints

Happy birthday Shawn! What an exceptional post! You are a great inspiration to me and many others here. I'm glad that you turned the corner from your former path and are on the right one now. You certainly are blessed! Keep pounding my friend!

Thanks for the kind words Trent. The whole reason I stick around here is because I get inspired by everybody here. There aren't many doods in my RL social circle that train nevermind kill it every week like we all do in here. I am glad I found this place!