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  1. #121
    Registered User pastorgbc's Avatar
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    You killed those benches, big man.

    Ray
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  2. #122
    bulking SteveWright1's Avatar
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    Sorry to read about the hip issue Shawn, hope your rehab work in advance of next session was a success

    any Walleye as your protein source after the weekend?
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  3. #123
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    Shawn, are you pulling with Versa-Gripps?
    Where the mind goes the body follows.

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  4. #124
    Registered User shaneinga's Avatar
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    Strong benching Shawn. 230 for 9 is getting it done man. Good to hear you were able to get out on the lake and get some fishing in this weekend. Sounds like a great time.

    Nice calf blast. Hopefully you worked out those aches from the RV sleeping with that mobility session.
    My workout Log http://forum.bodybuilding.com/showthread.php?t=173649111

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  5. #125
    Hiding otter mode raynerd's Avatar
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    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!



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  6. #126
    Registered User PtReyesGreg's Avatar
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    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.
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  7. #127
    Registered User Plateauplower's Avatar
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    Wow, nice work surviving that onslaught on squats. This is the week that turned me "off" of JC . The MR and heavy EMOMs is just ridiculous. I vote for couch and ice cream.
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  8. #128
    Registered User mirroroferised's Avatar
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    That was awesome!!! Nice work today.
    365 255 480 in April! ...2019
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  9. #129
    Recovering Weakling RT1957's Avatar
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    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

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  10. #130
    Hiding otter mode raynerd's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
    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

    Originally Posted by mirroroferised View Post
    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.
    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

    Originally Posted by pastorgbc View Post
    You killed those benches, big man.

    Ray
    Thanks Ray, I was happy with that bench session for a change

    Originally Posted by SteveWright1 View Post
    Sorry to read about the hip issue Shawn, hope your rehab work in advance of next session was a success

    any Walleye as your protein source after the weekend?
    Thanks Steve, the rehab kept me in the game today. Walleye were scarce this weekend sadly

    Originally Posted by baker View Post
    Shawn, are you pulling with Versa-Gripps?
    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

    Originally Posted by shaneinga View Post
    Strong benching Shawn. 230 for 9 is getting it done man. Good to hear you were able to get out on the lake and get some fishing in this weekend. Sounds like a great time.

    Nice calf blast. Hopefully you worked out those aches from the RV sleeping with that mobility session.
    Thanks Shane, we had a good weekend. Fishing sucked though. Calves were punished

    Originally Posted by PtReyesGreg View Post
    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.
    Thanks Greg, it was tough as hell, very happy with it being over and happy with my performance as well.

    Originally Posted by Plateauplower View Post
    Wow, nice work surviving that onslaught on squats. This is the week that turned me "off" of JC . The MR and heavy EMOMs is just ridiculous. I vote for couch and ice cream.
    I hate this f'n day every time…it doesn't get easier…just with heavier weights lol.

    Originally Posted by mirroroferised View Post
    That was awesome!!! Nice work today.
    Thanks Dave, soooooo happy its over
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  11. #131
    Hiding otter mode raynerd's Avatar
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    Originally Posted by RT1957 View Post
    Strong squats Shawn....10 x 305 is impressive followed up by the 5x3...then lunges and jump squats....legs should feel that session
    Thanks Ron, my legs feel like jello right now…with some aches sprinkled through all my lower body joints
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  12. #132
    XL > XXXL MooseTequila's Avatar
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    Bad RV sleepz? New RV... I'm here to help!

    EMOM... Fak that, you nuts... Rep PR.. Gravy on the day, props Shawn!
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  13. #133
    Bammed Marius_Ursus's Avatar
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    Originally Posted by raynerd View Post
    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 41 and 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!!
    Oh, shit!

    Get some!
    Thanks for reading,
    TomB

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  14. #134
    Registered User wasmeFINAFLEX's Avatar
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    Great leg sesh... LOL'd at the wife coming down to push you hard - but in all seriousness that is awesome.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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  15. #135
    Hiding otter mode raynerd's Avatar
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    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



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  16. #136
    Hiding otter mode raynerd's Avatar
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    Originally Posted by MooseTequila View Post
    Bad RV sleepz? New RV... I'm here to help!

    EMOM... Fak that, you nuts... Rep PR.. Gravy on the day, props Shawn!
    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.

    Originally Posted by Marius_Ursus View Post
    Oh, shit!

    Get some!
    Tom!! Great to hear from you bud, gonna do my best!

    Originally Posted by wasmeFINAFLEX View Post
    Great leg sesh... LOL'd at the wife coming down to push you hard - but in all seriousness that is awesome.
    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
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  17. #137
    Last otter standing Jtbny's Avatar
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    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...

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  18. #138
    Hiding otter mode raynerd's Avatar
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    Originally Posted by Jtbny View Post
    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...

    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.
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  19. #139
    Registered User PtReyesGreg's Avatar
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    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.
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    Hiding otter mode raynerd's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
    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.
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    Recovering Weakling RT1957's Avatar
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    Strong 8 reps with 225 and good Upper day all around...love Incline BP 6 X 175 would be great...someday
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    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
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  23. #143
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    Holy fak. 305 x 11. Damn Shawn. Crushed it man!

    On those EMOM sets, do you start your rest period after last rep?

    Nice benching. 235 x 6 after 225 x 8 is strong man. Pull up numbers are still freaking ridiculous.

    You are going to crush your PLing meet Shawn.
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    Solid work and a ton of reps. Got the pass and now for the exciting part....


    IT'S EMOM DAY!!!
    365 255 480 in April! ...2019
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    Last otter standing Jtbny's Avatar
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    Originally Posted by mirroroferised View Post
    Solid work and a ton of reps. Got the pass and now for the exciting part....


    IT'S EMOM DAY!!!
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  26. #146
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    EMOM day....

    Ooooooh yaaaaaa!


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    GL on EMOM lowet. Get through that and it's relatively smooth sailing the rest of the cycle. Except for the heavy loading .
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    Hiding otter mode raynerd's Avatar
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    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.
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  29. #149
    Registered User PtReyesGreg's Avatar
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    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.
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    Hiding otter mode raynerd's Avatar
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    Originally Posted by RT1957 View Post
    Strong 8 reps with 225 and good Upper day all around...love Incline BP 6 X 175 would be great...someday
    Thanks Ron, it was decent for sure. Strength is rising, all I can ask!

    Originally Posted by Hammerhagen View Post
    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
    Thanks Andrew, I hit the reps fast but gas out of nowhere lol. That was a tough squat session…as was today!

    Originally Posted by shaneinga View Post
    Holy fak. 305 x 11. Damn Shawn. Crushed it man!

    On those EMOM sets, do you start your rest period after last rep?

    Nice benching. 235 x 6 after 225 x 8 is strong man. Pull up numbers are still freaking ridiculous.

    You are going to crush your PLing meet Shawn.
    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!

    Originally Posted by mirroroferised View Post
    Solid work and a ton of reps. Got the pass and now for the exciting part....


    IT'S EMOM DAY!!!
    Ahhh faaak! It's done, not as good as I wanted….but I am wrecked, what more can a man ask for

    Originally Posted by Jtbny View Post
    hahaha, yep was seeing that pic in my head after every one!

    Originally Posted by Plateauplower View Post
    GL on EMOM lowet. Get through that and it's relatively smooth sailing the rest of the cycle. Except for the heavy loading .
    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

    Originally Posted by PtReyesGreg View Post
    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.
    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.
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