Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

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.?..

Thanks Doc, I am really trying to get back into more mobilty and prehab. It's going to be a key player in keeping me healthy this winter as I push my limits on a regular basis
Calves...yes, they are slowly getting bigger. One stubborn f'n muscle though, you know how much work they get and one would expect them to be massive by now lol.
But, I am starting to like what I see now, and this is a pretty big step. They actually look pretty great to me while training them all pumped but still feel I could use quite a bit more size.

[Hammerhagen]

Grats on the new gym gear Shawn. Nothing like new gear to get you pumped on the next session. I got my Rogue bench and its awesome

[raynerd]

Grats on the new gym gear Shawn. Nothing like new gear to get you pumped on the next session. I got my Rogue bench and its awesome

Ya saw you got your bench! Shweet! Not sure when my new gear will get here but exciting to say the least.

[raynerd]

Morning Weight: 185.2lbs
5:50am

Bench:
Bar x 20
135 x 5
185 x 3
205 x 1

Program set:
225 MR got 9 and...7/8

Seated wide cable rows (plate load)
150 x 10
170 x 8
180 x 6

CGBP:
155 x 10
165 x 8
185 x 6

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

DB side laterals 30lbs:
10
10
10

Dun, back to work

Notes: ok workout, first early workout in close to a month. I actually felt really strong leading up to the MR set and had the number 12 for 225 in mind. I almost got 10 but just couldn't lock out the last 3 inches. I had planned on some SS work but after that set I was actually a tad pissed off and just moved on. Threw in some light CGBP mainly out of guilt for skipping the SS. I looked back at my last cycle and this is still progress so win it is

[mirroroferised]

mirin' those measuring skills Take the progress and run man. That's the main thing to focus on right!! I'm just happy to see you working out at a normal time of day again

[raynerd]

mirin' those measuring skills Take the progress and run man. That's the main thing to focus on right!! I'm just happy to see you working out at a normal time of day again

Haha ya I calmed myself down pretty quickly after that set. I think last cycle was 215x10 this day so it's progress. I always have some
fictitious number in my head about what I "should" be benching. It's always not realistic at all, and I also have to remind myself that these were tight reps with good form and no arse rise All good, just one more building block to the meet.
I didn't feel that bad getting back into the early session, but I have been going to bed much later on my holidays and had a chit time trying to get to sleep lastnight. I am sure a 10pm knockout is inevitable tonight.

[mirroroferised]

Yeah man no arse rise is a big plus. It's awesome to see the continuing evolution from potato to strong azz lifter As far as fictitious numbers go, settle yourself in and wait for my 275 bench dingle later that I pictured myself doing last night

[RT1957]

Nice upper day Shawn...9 reps at 225 is still good work.....I don't see cuz Dave....has he fallen off the cart....???

[DocJekyll]

Great to hear the calves are responding, as I do believe you work yours harder than anyone I know. I think I need to take your lead. They are damn stubborn for some people.

Yeah, proactive mobility work would seem quite smart given where you are headed. This mornings workout still seemed pretty damn good to me. And as you noted, it was progress even if it pissed you off. Just keep your head down and keep ploughing man.

[raynerd]

Yeah man no arse rise is a big plus. It's awesome to see the continuing evolution from potato to strong azz lifter As far as fictitious numbers go, settle yourself in and wait for my 275 bench dingle later that I pictured myself doing last night

lol I am still a potato..but maybe graduated to a french fry or something My form has been really improved this cycle so far and I am keeping myself pinned to the bench even when I struggle. I am adapting to my super wide grip as well and it feels good. Things are happening slowly anyway. Kick azz 235 today Dave! Proud of you!

Nice upper day Shawn...9 reps at 225 is still good work.....I don't see cuz Dave....has he fallen off the cart....???

Thanks Ron, it was ok, I always want more though. Dave has been doing his own thing all summer, still slowly losing weight so that's good. He will probably be joining me the next JC cycle once our kids are back in school and the winter routine gets rolling. Going to need him to get a few weeks of the big 3 in first though.

Great to hear the calves are responding, as I do believe you work yours harder than anyone I know. I think I need to take your lead. They are damn stubborn for some people.

Yeah, proactive mobility work would seem quite smart given where you are headed. This mornings workout still seemed pretty damn good to me. And as you noted, it was progress even if it pissed you off. Just keep your head down and keep ploughing man.

They are looking better for sure, just not big like I want them. I can honestly say I have never met someone who trains their calves harder either….but what a faaking chore to get minimal growth
Thanks for the advice, I have to stop focusing on each workout like it's the only thing that matters and plough ahead and focus on the big picture. Every single rep counts towards a bigger picture…..feel free to remind me at any time

[raynerd]

So work a 12 hour day today. Week 3 is supposed to start today. Small chance I will squat and do deads tonight but highly doubtful. Think I will push it till tomorrow and run 2 days in a row.

[MissHolly]

So work a 12 hour day today. Week 3 is supposed to start today. Small chance I will squat and do deads tonight but highly doubtful. Think I will push it till tomorrow and run 2 days in a row.

Aw, you've done zombie squats and deads before.

[PtReyesGreg]

Aw, you've done zombie squats and deads before.

^ This x2. I'm in for some zombie squat and dead videos...hopefully involving crazy hats.

[MooseTequila]

Very jelli of your DB laterals and CGBP... especially since ya said the CG was light (I has a sad )
Great work as always Shawn...

[raynerd]

Haha thanks Holly and Greg but no zombie work tonight. Gonna hit it fresher tomorrow and cuz is gonna make an appearance!

[raynerd]

Very jelli of your DB laterals and CGBP... especially since ya said the CG was light (I has a sad )
Great work as always Shawn...

Thanks Mooseman, nothing to be jealous of over here bud, you are well on your way to swolesville!!

[mirroroferised]

You sound like me with the excuses

[raynerd]

You sound like me with the excuses

Haha I am learning Dave Nah just figure tomorrow is a turn around day before I start a run of 3 nights and I could use the extra day for my right knee and low back for recovery. Last 2 times I ran this my knees got tender after week 2 as well but improved into weeks 3 and 4 so hoping for the same. I want to hit some PR's tomorrow with 330 and depending on how those 3 sets go maybe a wrapped single or 2, if not I will be hitting a heavy single wrapped on lowet 2.
Curious to see how the wraps help out.

[raynerd]

Warmup:

-broomstick GM narrow/wide paused and twists
-standing external hip rotations
-leg swings front to back, in front of body
-calf/Achilles stretch
-BSS BW x 12

Squats:
Bar x 7 paused 5 sec
135 x 5
225 x 3
275 x 1
315 x 1

Program sets: 330lbs (4-6 reps)
330 x 6 vid PR
330 x 5
330 x 4

Deads:

135 x 1 doh
225 x 1 doh
315 x 1 hook grip
405 x 1 mixed grip

Program Sets: 460lbs (3-6reps)
460 x 3 vid versa grip
460 x 3 versa grip

Dun:

Notes: bit intimidated going in to this one. All I really wanted today was to hit 6 reps of 330 my first set for a rep PR. Got it, it was tough. Second set didn't feel that bad but slowed right up on rep 5 and called it there. I got jacked up for the last one and was going to hit 6... Nope
I thought about trying out my knee wraps after this...for about 1/2 a second, then my inner pansy kicked in at the thought of 460 deads, nuff said.

Deads were tough, real tough. Happy to hit the minimum reps and walk out alive.

It was hard, but happy with what I did, chit is heavy and got a PR

[Plateauplower]

Jeez nice work! Great rep PR. Looks like a hard session. I was going to do another set of deads today at 455, then I came to my senses . That second set of DLs must have been real hard. I know my lower back doesn't have much left after the heavy squat work, after one heavy DL set I feel about used up.

[raynerd]

Jeez nice work! Great rep PR. Looks like a hard session. I was going to do another set of deads today at 455, then I came to my senses . That second set of DLs must have been real hard. I know my lower back doesn't have much left after the heavy squat work, after one heavy DL set I feel about used up.

Thanks Tim, stuff from here on are pretty much all PR's and pretty scary lol.
Yes, the second set of deads was terribly hard, the third rep just
went and it wasn't beautiful by any means

[mirroroferised]

Yeah man awesome work on that pr and that insane dl work after!! Those reps looked really good to me!!


lol I just watched the vids when the youtube notification came across and watched then rewatched thinking wtf is wrong with Shawn's face...forgot about the mouth guard

[DocJekyll]

Wow! That just looked very, very heavy. Nice work today Shawn. Go eat and sleep now.

[raynerd]

Yeah man awesome work on that pr and that insane dl work after!! Those reps looked really good to me!!


lol I just watched the vids when the youtube notification came across and watched then rewatched thinking wtf is wrong with Shawn's face...forgot about the mouth guard

Thanks Dave, chit was damn heavy but I am happy with the outcome. I was happy with the reps as well. Deads are going to be tough, real tough for the next few weeks. I have 525 in as my max but have actually only pulled 515. 525 was calculated from my last JC cycle so went with it. Lol, my mouth guard doesn't make me look any more handsome??

Wow! That just looked very, very heavy. Nice work today Shawn. Go eat and sleep now.

Thanks Doc, heavy it was! No sleep till Brooklyn for this guy. Starting 3 nightshifts in a row tonight…it's gonna suck donkey balls.


Ok, so in light of work schedule, I will do zombie bench tomorrow, Thursday is a day off then I have zombi squats on Friday after my last nightshift. Friday is only one set of 335 (4-6) squats so shouldn't be bad and hope to get 6 reps there for another PR. As long as I am not completely wrecked I am going to play with my knee wraps Friday and see what I can get out of them for a heavy single.

[MooseTequila]

Ayyyyyyyeeeee Caramba!
Heavy azz lifts... but you grabbed them by the throat and took them... good work and strong AF per usual Shawn!

[raynerd]

Ayyyyyyyeeeee Caramba!
Heavy azz lifts... but you grabbed them by the throat and took them... good work and strong AF per usual Shawn!

Chit is getting real now! Going to be on the edge of doom for the next 3 weeks Hopefully I can pull a couple good zombie sessions out of my azz tomorrow and Friday…it's been a while and I am out of practice!

[RT1957]

Really impressive gainz on squats this last cycle...solid pulls too....Nice work Shawn...looking forward to watching you prep

[Hammerhagen]

Holy chit, JC is intense programming. Great job on the 225x9 bench and todays session was straight up brutal and you got thru! Good stuff Shawn, solid work. I like your confidence on the heavy squats. You are dropping into the hole with good speed. My issue is pussing out and slowing down on the heavy squats which i think actually makes them even harder.

[Jtbny]

Hell of a session!! Grats on the rep PR. Man your squat is taking off now huh?

[fittofattofit]

Fuarck Shawn .... a week away again and you've squatted 310 x 8, 310 x 3 for EMOM, benched 235 x 7, and just squatted 330 for 15 reps --- that's 15 reps FTW! Squatting is looking so natural for you now and you are getting stronger each time. Amazed that you could follow the squats with pulling sets f 460 x 3. Just awesome!