Shawn's Wanna-be-a-powerlifter Journal

[Jtbny]

Well you got through EMOM week. Its kinda like pledge week. Survive and your good to go. BTFreakin way- you did 310x8. Let that sink in for a second.

[mirroroferised]

What John said 310x8 is awesome man!

bump for ya

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.

[raynerd]

Well you got through EMOM week. Its kinda like pledge week. Survive and your good to go. BTFreakin way- you did 310x8. Let that sink in for a second.

Thanks John, the last 2 times I ran this I hit 10 reps on this day, think I was expecting the same. My lower back was the weakest link today, just not recovered from the last one.
It's all good, it's progress. The 305x11 was a better accomplishment. Upward and onwards to some heavier chit!

[raynerd]

What John said 310x8 is awesome man!

bump for ya

Thanks for the bump Davey! Ya it's good for me for sure, if I was on the same page as Monday I would have got 10 I think, but the fatigue is building up from the last 2 weeks.
It's f'n done now...no more nightmares for a bit

[mirroroferised]

Thanks for the bump Davey! Ya it's good for me for sure, if I was on the same page as Monday I would have got 10 I think, but the fatigue is building up from the last 2 weeks.
It's f'n done now...no more nightmares for a bit

You can sleep for the next 4 weeks

[SteveWright1]

excellent looking session there Shawn

with 8 sets of triples and 300lb back squat to look forward to, getting 8 reps with 310lb is mental fortitude in addition to strong work
wow knowing those triples EMOTM are coming up and still working to failure on that 310 set is tough to do

[Jtbny]

Thanks John, the last 2 times I ran this I hit 10 reps on this day, think I was expecting the same. My lower back was the weakest link today, just not recovered from the last one.
It's all good, it's progress. The 305x11 was a better accomplishment. Upward and onwards to some heavier chit!

Well on the good side you only had to do 8x3 EMOM instead of 10x3 :P

Onward indeed!

[Hammerhagen]

Nice day under the bar Shawn, You moved some heavy azz weight, i love it!!! Keep killing it!

[pastorgbc]

You are a bit hard on yourself, big man. That is some monster work. Your work in workout will build you up for the next one.

You will hit your targets next time under the bar.

Ray

[shaneinga]

Well you missed 2 reps, but still squatted 310 for 8 freaking reps. Win dude.

Then to go on and do 8 EMOM sets at 300 for a total of 8 sets. That is a whole bunch of reps at 300 or above on squats in a days time.

Tough day in the gym, and you did great man.

On to the next one.

[DocJekyll]

Wow. I miss a few days and you go squat 300 x 8! Congrats on getting through EMOM week Shawn. And it looks like you did it with success!

[raynerd]

Morning Weight: 184

Bench:
Bar x 20
135 x 5
185 x 3

Program sets:
210 x 10
225 x 8
235 x 7 (+1)

Slingshot bench:
295 x 2
275 x 3

Seated wide cable rows (plate load)
150 x 10
170 x 8
180 x 8

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

Narrow cable pulldowns (plate load)
140 x 10
150 x 8
150 x 6

Olybar curls SS with DB side laterals 25lbs:
20/12
20/12
20/12

Dun:

Notes: feeling pretty beat up today as expected. I actually have bruises underneath my squat callouses on my back lol.
Bench went better than I expected, just squeezed out that extra rep of 235, it was damn slow though. I trained with wifey, she is now on the same day as me in the program so that was cool. She hit her 8 reps last set of bench though

Day off tomorrow and feel I need it. Calves and mobility may be hit, but won't cry if I don't hit it. Back to work after 3 weeks off on Sunday, booo. It's been a good run being paid to not work

[MooseTequila]

EMOM's... they ain't for the weak of mind or muscle... Awesome WO SHawn... crazy strong man on that whole Body Weight Ratio... just crazy strong (yeah I am being redundant so sue me LOL )

[MooseTequila]

And I'm back for today's destruction... back callouses? WTF... That ranks up there with gorilla hairy back, I don't want any pics of that man!!
Nice blend of push and pull Shawn... and somehow I cannot fathom you ignoring your calves... just sayin

[raynerd]

You can sleep for the next 4 weeks

lol, well there are definitely a chit pile of PR's upcoming if I hit them but somehow find that less scary as this week.

excellent looking session there Shawn

with 8 sets of triples and 300lb back squat to look forward to, getting 8 reps with 310lb is mental fortitude in addition to strong work
wow knowing those triples EMOTM are coming up and still working to failure on that 310 set is tough to do

Thanks Steve, I was scared, I will not lie….think I grew some hair on my nut sack this week though lol

Well on the good side you only had to do 8x3 EMOM instead of 10x3 :P

Onward indeed!

Ya that was a bitter/sweet feeling for sure, even the 8 sets looked pretty damn scary to me though!

Nice day under the bar Shawn, You moved some heavy azz weight, i love it!!! Keep killing it!

Thanks Andrew, so glad it's over but it's a real feeling of accomplishment working hard like that. Real character builder!

You are a bit hard on yourself, big man. That is some monster work. Your work in workout will build you up for the next one.

You will hit your targets next time under the bar.

Ray

Thanks Ray, I am honestly not too sad about it, I worked damn hard yesterday and will not be overlooking that. If I didn't give it my all, I would have been pissed at myself though.

Well you missed 2 reps, but still squatted 310 for 8 freaking reps. Win dude.

Then to go on and do 8 EMOM sets at 300 for a total of 8 sets. That is a whole bunch of reps at 300 or above on squats in a days time.

Tough day in the gym, and you did great man.

On to the next one.

Thanks Shane, it was one tough day under the bar. I was still a bit hurting in the low back from Monday but gave it my all.

Wow. I miss a few days and you go squat 300 x 8! Congrats on getting through EMOM week Shawn. And it looks like you did it with success!

Thanks Doc, for the record it was 310x8 I survived and will hopefully be stronger for it. What a week though, really tested the ol man card!

EMOM's... they ain't for the weak of mind or muscle... Awesome WO SHawn... crazy strong man on that whole Body Weight Ratio... just crazy strong (yeah I am being redundant so sue me LOL )

Thanks Mooseman, squats are nowhere near where I want them but I am moving in the right direction anyway. This week really had me out of my comfort zone and beyond, but I guess if I want extraordinary results I gotta push harder than I ordinarily would.

And I'm back for today's destruction... back callouses? WTF... That ranks up there with gorilla hairy back, I don't want any pics of that man!!
Nice blend of push and pull Shawn... and somehow I cannot fathom you ignoring your calves... just sayin

welcome back lol, ya I have 2 permanent spots on my back from the squat bar now….brand of honour! You are right, those calves may be punished tomorrow!

[mirroroferised]

Nice work on getting that extra rep today and the sling shot work. Awesome your wife is on the same schedule and working in with you. Please don't post her JC numbers for me

I get bruises from my belt all the time. My wife did a double take the first time she saw them. I've never had them from the bar though but I think we all know why that is Something to look forward to lol It will be a true departure from pansy for me when that day comes!

[PtReyesGreg]

Nice workout today Shawn. Way to go with the 7 reps at 235 on bench. That is some good weight you're moving there.

I don't know what's more hard-core...squat callouses on the back...or bruises underneath them. Take your pick...they're both awesome!

Enjoy your day off tomorrow (if you take one)...you've definitely earned it.

[DocJekyll]

Yes I apologize. Didn't mean to take anything away from you. Apparently I'm not quite 100 percent yet. 310 x 8 it was. Excellent job.

[raynerd]

Nice work on getting that extra rep today and the sling shot work. Awesome your wife is on the same schedule and working in with you. Please don't post her JC numbers for me

I get bruises from my belt all the time. My wife did a double take the first time she saw them. I've never had them from the bar though but I think we all know why that is Something to look forward to lol It will be a true departure from pansy for me when that day comes!

Thanks Dave, my set at 225x8 really didn't feel that strong so I was happy to grind out the extra rep at 235. It was cool to train with Dawn today, we had different accessories but was fun all the same. Don't worry, your JC numbers destroy hers lol. I still get lots of bruising and marks from my belt, never seems to go away. The back bruising was new though, I was having trouble keeping the bar tight on my back when I tired yesterday and figure that's when it happened. I think it was actually me being a pansy for not keeping tight

Nice workout today Shawn. Way to go with the 7 reps at 235 on bench. That is some good weight you're moving there.

I don't know what's more hard-core...squat callouses on the back...or bruises underneath them. Take your pick...they're both awesome!

Enjoy your day off tomorrow (if you take one)...you've definitely earned it.

Thanks Greg, I was happy with it as I was feeling pretty run down from the day before. I honestly was worried about getting 6 reps at 235, maybe I didn't want to look like a pansy with wifey there lol. Hopefully I can keep up with the weight bumps next week, some bench progress would make me real happy. Chicks dig back callouses

Yes I apologize. Didn't mean to take anything away from you. Apparently I'm not quite 100 percent yet. 310 x 8 it was. Excellent job.

haha just faakin with ya Doc, thanks man Hope you are back to 100% and kicking azz tomorrow!

[MissHolly]

Thought the back callous thing was a fluke. I have one in the middle of my upper back. So what kind of chicks can I expect to attract with this newly deemed sexy feature?

Boo work.

[raynerd]

Thought the back callous thing was a fluke. I have one in the middle of my upper back. So what kind of chicks can I expect to attract with this newly deemed sexy feature?

Boo work.

Oh wow, even better, you are a chick, and have a back callous! The options of chicks digging that are endless
Ya back to work tomorrow, it's been a pretty sweet break. Wish the hospital would just pay me to stay home!!

[RT1957]

Some strong squats and upper days I missed....I see Arnold press in the mix ....My favorite DB press.....Solid work Shawn

[raynerd]

Some strong squats and upper days I missed....I see Arnold press in the mix ....My favorite DB press.....Solid work Shawn

Thanks Ron, things have been going pretty good this cycle so far. Working with some big weight bumps this cycle and hope to finish stronger than I started!

[raynerd]

Morning weight: 183.7

Mobilty:
-rack low back stretches
-standing quad/ITB stretches x 2
-hanging stretches
-broomstick GM narrow/wide paused and twists
-lumpy roller hams, glutes, lateral quad, quads, adductors, hip flexors, lower and upper back
-lying piriformis stretch
-standing external knee rotations x 15
-standing glute medius activation exercise
-leg swings front to back x 15
-leg swings in front of body x 15
-knee floss on both knees BW paused squats x 20
-baby maker x 30 sec

Calves:

BW block raises x 100

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

BW 1 leg 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 from floor:
16/13/12/11/10

Outtie:

Notes: spent a good chunk of time working out the kinks and soreness today. Felt good. Calves were beaten down.
New toys! My buddy is a rep for a company called Bells of Steel.
He ordered me up another set of 45lb bumpers and another bar. He said the bar is made by the same company as Klocov or something or other
Anyway it's a decent olybar and a couple quality bumpers for $409 everything in. Much better than if I ordered from anywhere. So once that comes in, probably a couple weeks I will get to work on my deadlift platform and possibly throwing out some furniture in my Recroom to expand my gym
3pps squats at gonna look like a redwood tree on my back!! Woohoo!

[mirroroferised]

That's an awesome deal. lol I felt like that when I was at my work gym with those big plates too when I was deadlifting. Sure looked like a lot more than it was. Can't wait to see the platform.

[PtReyesGreg]

Congrats on the new toyz Shawn. I'm jealous. More bumpers and bars are always a welcome addition to the gym. That's funny about the Bells of Steel in that I was just reading about one of their benches in the Equipment Forum. You'll have to put up lots of pics when you get the stuff so we can all share in the joy.

[MooseTequila]

I am so shocked!!!... ya beat up on the calves...
Happy New Toyz Days!!! Always FTW...

[RT1957]

New toys on the horizon...calf work noted

[raynerd]

That's an awesome deal. lol I felt like that when I was at my work gym with those big plates too when I was deadlifting. Sure looked like a lot more than it was. Can't wait to see the platform.

Ya he is giving me his cost so it works out pretty cheap. I can't find faakall around here used lately so jumped on it. I only have 8 45's total and it pisses me off when I have to pull 5pps using smaller plates on the end Now it's gonna look massive! Squats should look crazy. I wanted the extra bar so I can just leave it on the floor ready to pull instead of messing around in my rack. Can't wait to build the platform, I gotta find some rubber, the place I bought my other mats went under. I will try depot again and see if I can find the ones you mentioned.

Congrats on the new toyz Shawn. I'm jealous. More bumpers and bars are always a welcome addition to the gym. That's funny about the Bells of Steel in that I was just reading about one of their benches in the Equipment Forum. You'll have to put up lots of pics when you get the stuff so we can all share in the joy.

Thanks Greg, been wanting another set of bumpers for a while so I can put a true 5pps on the bar for deads, and well, you can't have enough bars I have never actually heard of bells of steel but it's nice to have something local I can use as an equipment resource. Probably be a few weeks before I get the stuff but pics will be taken of course!

I am so shocked!!!... ya beat up on the calves...
Happy New Toyz Days!!! Always FTW...

haha, was thinking about you this morning and thought I better not disappoint the man! New toys will be a couple weeks but pretty excited!

New toys on the horizon...calf work noted

Yessir, the gym is growing once again. I got a bit of time to figure out how to rob space from my recroom once again

[DocJekyll]

Some quality time spent stretching, flossing and rolling. It's great to Kane time for that kind of work.

Calf worked noted as well. They have to growing.?..