Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

Morning Weight: 209.8

Warmup:
-band pullaparts high, low, 1 arm and dislocations
-lat pulldowns

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

Program Sets:
260 x 3 T&G
265 x 4 paused PR @RPE 9
280 x 2 paused PR @RPE10

Narrow cable rows: pwo
180 x 10
190 x 10
200 x 8
200 x 6

CGBP:
225 x 5
225 x 5
225 x 5
225 x 6

Neutral pull-ups:
12
12
10
8

Dun:

Notes: good workout, had to jam through it with Drew at 10am, big Easter Egg hunt for the kids at noon. Sill have a cold and all hopped up on cold meds. 265x4 paused was a PR and moved decent. I should have rested longer for the 280x2 paused as it was pretty damn heavy feeling @RPE 10. Still got the PR and happy enough.
Sorry about the e-stats, was rushed and didn't bother.

Weekend off at the gym, woohoo! Happy Easter everyone!

[raynerd]

freakin' awesome pulls !! I see a great meet ahead

Thanks man! They felt pretty damn good so hopefully I can put together a PR on the platform!

[raynerd]

370 squats looked great and you really got deep on that last rep. I can see how your opportunity to warm up and find your depth is going to be important on the day
Deads looked so easy Shawn ... could have got 5 @ 500 if you'd kept going

Thanks Andrew, I still have so much problems sinking that first rep. I feel more confident getting deep in wraps thankfully, maybe it's the security of knowing they are going to spring me up, I dunno.
Everytime I am not feeling great going in I seem to "test" that first rep FFS, it's like I realize I didn't die then unleash the speed the following reps. The week off beforehand is going to help a lot, coming in feeling fresh with no aches and pains will have me in good shape.
Deads went pretty awesome, I could have pulled more reps at 500, so that's a good thing. I need reps at 510 next week which I feel confident about with no squats beforehand and some rest days.

[TM79]

Sorry I've been slacking in here Shawn. I have caught the sets on IG though the last few days and they have been unreal! Didn't realize you were putting up numbers like that with a cold?!?!? Truly inspiring my friend. Really looking forward to seeing how you guys do at the meet.

[wasmeFINAFLEX]

Congrats on the PRs.... Have a great Easter buddy

[Hammerhagen]

Hell yeah. week 4 is over and its been a great JC cycle so far. Grats on getting those 2 reps at 280. I got 2 on my last set today too and was also at an RPE 10...That JC really knows how to program!

[raynerd]

Sorry I've been slacking in here Shawn. I have caught the sets on IG though the last few days and they have been unreal! Didn't realize you were putting up numbers like that with a cold?!?!? Truly inspiring my friend. Really looking forward to seeing how you guys do at the meet.

Thanks Trent! My cold peaked lastnight and I felt pretty terrible, but seems like it's better today. Good timing actually, squat testing day isn't until Tuesday for me.
Things went great last week anyways so I am pumped about that!

[raynerd]

Congrats on the PRs.... Have a great Easter buddy

Thanks Simon! Have an awesome Easter weekend!

[raynerd]

Hell yeah. week 4 is over and its been a great JC cycle so far. Grats on getting those 2 reps at 280. I got 2 on my last set today too and was also at an RPE 10...That JC really knows how to program!

Woohoo! 3 more workouts! Think we are all in for some nice rep PR's next week to get us in a solid spot going in to the meet!
My 2 reps at 280 were tough, I almost considered not pausing the second rep, but ground it out slowly. It really is a very smart program.

[mirroroferised]

I'm gonna crush my old rep pr's next week. I have never felt so confident during a program before. It's weird. That small deadlift anxiety is even a thing of the past now. Hopefully it doesn't all crash down around me later on lol Awesome program. Can't believe I'll have finished it twice

[SixTribes]

Raynerd- I'm not familiar with a JC cycle: cloud u explain or point me in a direction please

You are going o have an awesome meet and walk with away with a great total. I can see it your training, well done

[raynerd]

I'm gonna crush my old rep pr's next week. I have never felt so confident during a program before. It's weird. That small deadlift anxiety is even a thing of the past now. Hopefully it doesn't all crash down around me later on lol Awesome program. Can't believe I'll have finished it twice

I can't believe u have finished it twice as well haha, u are kicking ass Davey, and that shows in your confidence as well! You have done the work, all we gotta do is go out and show it!

[raynerd]

Raynerd- I'm not familiar with a JC cycle: cloud u explain or point me in a direction please

You are going o have an awesome meet and walk with away with a great total. I can see it your training, well done

Thanks 6T! I am feeling good about this, so that's a start.

CanditoHQ.com has the Johny Candito 6 week strength program for free right on that site. Enter 1RM's, start date and print it out. It's a great program, this is my 4th time running it now. Squats and deadlift progress everytime.

I have also ran the strength athletes 9 week intermediate program, (TSA) written by Bryce Lewis. I speak highly of that program as well

[RT1957]

Strong bench work yesterday Shawn double paused at 280 is impressive work...good time to be peaking!!

[fittofattofit]

Morning Weight: 209.8

Program Sets:
260 x 3 T&G
265 x 4 paused PR @RPE 9
280 x 2 paused PR @RPE10

WOOT! Rolling off PRs Shawn .... perfect peaking

Thanks Andrew, I still have so much problems sinking that first rep. I feel more confident getting deep in wraps thankfully, maybe it's the security of knowing they are going to spring me up, I dunno.
Everytime I am not feeling great going in I seem to "test" that first rep FFS, it's like I realize I didn't die then unleash the speed the following reps. The week off beforehand is going to help a lot, coming in feeling fresh with no aches and pains will have me in good shape.
Deads went pretty awesome, I could have pulled more reps at 500, so that's a good thing. I need reps at 510 next week which I feel confident about with no squats beforehand and some rest days.

I know myself that my first rep in a squat set is always tentative but of course 90% of this is psychological and making the commitment. Hopefully the confidence in the wraps will give you that mental edge. Deads, bench and squat are all on point now ..... end of April seemed like a long way away when you guys started this journey but it looks like you're managing a perfect run in to the comp

[wasmeFINAFLEX]

Thanks 6T! I am feeling good about this, so that's a start.

CanditoHQ.com has the Johny Candito 6 week strength program for free right on that site. Enter 1RM's, start date and print it out. It's a great program, this is my 4th time running it now. Squats and deadlift progress everytime.

I have also ran the strength athletes 9 week intermediate program, (TSA) written by Bryce Lewis. I speak highly of that program as well

Thanks for posting that. Hope the kids had a great day!

[raynerd]

Strong bench work yesterday Shawn double paused at 280 is impressive work...good time to be peaking!!

Thanks Ron, peaking well. Hope for some big PR's starting tomorrow with squats!

WOOT! Rolling off PRs Shawn .... perfect peaking


I know myself that my first rep in a squat set is always tentative but of course 90% of this is psychological and making the commitment. Hopefully the confidence in the wraps will give you that mental edge. Deads, bench and squat are all on point now ..... end of April seemed like a long way away when you guys started this journey but it looks like you're managing a perfect run in to the comp

Thanks Andrew, the peaking had really gone excellent for me. All my lifts feel stronger than ever. That first rep is so mental, I actually do better with singles than I do with rep sets on the first rep for some reason?
Crazy how fast this came, literally blinked and now it's here! Gonna be a fun time!

Thanks for posting that. Hope the kids had a great day!

Anytime Simon, that's why we are all here! The kids had an awesome Easter, and I had fun too. Sounds like you had a very good one as well

[raynerd]

Morning Weight: 209.8

Warmup:
Hip circle side steps and monster walks
Baby makers x 5
Leg swings

Squats:
Bar x 5 paused
135 x 3
225 x 2
315 x 1
355 x 1

Program Set:
380 x 4 (1-4) PR vid

Deads:
185 x 1
355 x 4
360 x 4
370 x 2 vid

Dun:

Notes: good day, very happy with this PR. Heaviest rep set ever before this was 370x2!
Still have a lingering cold, woke up with a giant headache but didn't seem to effect me.
Bench tomorrow after nightshift then deads on Friday where I am going to nail 510x4

[RT1957]

Strong work Shawn...looking forward to the meet....

[SixTribes]

You look a lot thicker than 209 ! solid lifting very nice Sq PR

[Hammerhagen]

Terrific set, looked super solid! con Fuking grats! What is your meet opener?

[mirroroferised]

Great job man. 2 moar to go

My night went south out of nowhere. Day at home today though so squats will be done!!!

[Plateauplower]

Grats on that rep PR that's gotta feel great. 10 days

[raynerd]

Waking weight after nightshift:
210

Warmup:
-lat pulldowns
-standing quad/ITB stretch
-band pullaparts low, high, 1 arm and dislocations

Bench:
Bar x 10
135 x 5
185 x 1
225 x 1
250 x 1

Program Set:
290 x 2 vid second rep got forward, went to chit
280 x 1 paused, vid

Narrow cable row:
190 x 8
200 x 6
200 x 6

Incline BB bench:
185 x 8
205 x 6
225 x 6 PR

Wide grip pull-ups:
8
6
6

Dun:

Notes: well kind of a typical bench choke for me. First rep at 290 was ok, second u can see the bar went forward, ass came up, then pulled it back towards my face and somehow recovered. Knew a third wasn't there but went for it anyway
Guess it's a PR and shows strength improvement but still....
280 paused felt good, a bit slow but I feel more comfortable pausing than I do touch and go now.
Hit 225x6 in inclines which was a PR so that was cool.
Not sweating it, I choke on bench tests pretty much everytime lol, see what I can bring in Utica.
Deads Friday, 510x4 is gonna go!!

[SixTribes]

Impressed by the 280 paused after the 290 issue..mentally strong! and congrats on the incline PR...god stuff heading into RPS land

[fittofattofit]

Those squats reps @ 380 looked like they were getting easier each rep ... the 3rd rep flew up, and 370 on the deads looks like such a light weight in your hands now
280 paused bench looked great, especially after burning yourself out with the 2nd 290 ... big effort to rescue that

[raynerd]

Strong work Shawn...looking forward to the meet....

Thanks Ron, was very happy with squats, it's a calculated 35lb 1RM PR from what I entered into the program!

You look a lot thicker than 209 ! solid lifting very nice Sq PR

Thanks 6T, I am a very skinny guy, small wrists, ankles etc. but if I look thicker, I'll take it Squats went pretty awesome, couldn't be happier about that

Terrific set, looked super solid! con Fuking grats! What is your meet opener?

Thanks bro, you set the standard! Meet openers so far: squat: 385, bench:280….see how deads go Friday

Great job man. 2 moar to go

My night went south out of nowhere. Day at home today though so squats will be done!!!

Thanks Davey, good squat day for sure. 1 more left, hope for a better performance on deads than bench

Grats on that rep PR that's gotta feel great. 10 days

Thanks Tim, it did feel great, that's some serious squat progress for me!! 10 days….crazy!!

Impressed by the 280 paused after the 290 issue..mentally strong! and congrats on the incline PR...god stuff heading into RPS land

lol, the 280 was the good part of today. I have a history of choking on bench test day, but the pauses are feeling tight for me!

[raynerd]

Those squats reps @ 380 looked like they were getting easier each rep ... the 3rd rep flew up, and 370 on the deads looks like such a light weight in your hands now
280 paused bench looked great, especially after burning yourself out with the 2nd 290 ... big effort to rescue that

Thanks Andrew, the squats were just awesome mentally for me. I have never got 4 reps on any lift the 5th week of this program, and to get it on squats was minty mint!
Ya bench…bench is gonna bench for me, but the pauses have been on point and that's whats going to count in 10 days!

[mirroroferised]

pr is a pr


10 days buddy

[Hammerhagen]

One more session and it's a wrap! Solid PR, and the 280 single was clean. Great opener