Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

I'm always impressed by your rowing strength, seriously strong there Shawn.

Thanks buddy, I have always put back as a high priority even in the bro days. Wish I did the same for legs

[PtReyesGreg]

Great workout yesterday Shawn. I saw the vids of the bench and deads on IG and was impressed as usual...looking damn strong man. Way to start the new year off.

Good luck shaking off the Ebola.

[thehobbes]

Jeez, you have the Ebola too? Why is everybody always sick over here? It's like you guys are getting together and sneezing on each other's cereal - cut that chit out right now! Great job on the workouts, looking strong despite not feeling well.

[raynerd]

Morning Weight: 186.9

Banded hip work
Hip circle
Baby makers
Lat pulldowns

Squats:
Bar x 7 paused
95 x 2
135 x 3
225 x 3
275 x 1
315 x 1
340 x 1

Program Sets:
355 x 2
355 x 2
355 x 2 vid
355 x 2 vid @8

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3

Program Sets: (last rep paused)
225 x 6
225 x 6
225 x 6
225 x 6 @8

CGBP:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 @8.5

Widegrip paused pull-ups:
5
5
5
5
5

Dun:

Notes: good workout, squats were feeling pretty good for the heavy for me weight. First set I felt a strain in my back second rep but plowed on. Think I was in my head after that a bit and was tentative on my first reps.
The rest went good as well. Happy about squats regardless, up to speed with the program weights

[RT1957]

Some strong looking squats Shawn!! I'm sure it feels good to be back at full throttle...solid bench work and pull-ups that's a lot of reps with 225...paused pull-ups I'll leave to you vikings warriors

[ElrondHubbard]

355 on the squat is not just heavy for you! It's just heavy, period! Looks really good the way you're hitting it.

Anytime you're in the 1000 pound club for reps, I'm nothing but impressed.

[raynerd]

Great workout yesterday Shawn. I saw the vids of the bench and deads on IG and was impressed as usual...looking damn strong man. Way to start the new year off.

Good luck shaking off the Ebola.

Thanks Greg, Ebola seems to be gone. Things are coming together in the program now as they should. Glad to finally be back up to speed!

Jeez, you have the Ebola too? Why is everybody always sick over here? It's like you guys are getting together and sneezing on each other's cereal - cut that chit out right now! Great job on the workouts, looking strong despite not feeling well.

lol, Ebola has left the building. It was never terrible but enough to knock some wind out of the sails. The workouts didn't seem to suffer when drugged up on cold meds!

Some strong looking squats Shawn!! I'm sure it feels good to be back at full throttle...solid bench work and pull-ups that's a lot of reps with 225...paused pull-ups I'll leave to you vikings warriors

Thanks Ron, finally squats are coming back up. Even bench is feeling good right now We will see what the next few weeks of the program brings. Looking forward to test week then moving on to RPE training!

355 on the squat is not just heavy for you! It's just heavy, period! Looks really good the way you're hitting it.

Anytime you're in the 1000 pound club for reps, I'm nothing but impressed.

Thanks man, squats aren't near my best work yet but they are getting stronger quickly. Its going to be a matter of getting those heavy weights on my back more often in order to really push forward. They are such a mental lift for me and I go in every session a bit stressed out

[mirroroferised]

lol, Ebola has left the building. It was never terrible but enough to knock some wind out of the sails. The workouts didn't seem to suffer when drugged up on cold meds!

I hate you

[fittofattofit]

Shawn, sorry to take so long to get back into your log .... you know that for Ron, Trent and yourself there's always so much to go through and I have to do it justice so you guys are always the last. You feature prominently on my IG feed so I've been keeping track of the lifts anyway .... one day I might make a post myself if I have something worthwhile
It's been great to review all the lifts over the last two weeks and look at the sequential progress:
benching is looking great and form is rock-solid
squats you could see around Christmas you were a bit more tentative, so even at 305 going into the squat more slowly and not getting that rebound, but adding weight each round, and especially for your sets of 5 and 7 looking way more confident since Christmas, getting deeper and powering out of the hole
deads are just awesome as always .... 465 looks great, but the cherry on top for me is the paused deads at 415 .... basically a weight that I have pulled twice in my life and you can pull it and hold and pause as though it's half the weight.
and still looking very lean and jacked as you get closer to 190
Things are looking great, and despite the regular rounds of ebola from living in a petri dish (that's what happens with 4 young kids), I'm convinced you are going to have a good 2018 and smash your PBs in April!

[raynerd]

Morning Weight: 190

Hip circle
Cat/camel
Baby makers

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

Program Sets:
480 x 1
480 x 1 vid
480 x 1
480 x 1 vid @RPE 9.5

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3
240 x 1

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

Pendlay Rows:
225 x 5
225 x 5
225 x 5
225 x 5 @6

Dun:

Notes: late one offer dayshift in the ICU. Lower back was feeling pretty crappy since squats the other day but got all my deadlift reps. Last set was slow and tough
Bench felt great again. Pendlays I stayed at 225 and really was done by this point anyway

[raynerd]

I hate you

lol I don't think I was quite as sick as you were buddy, cold meds and monster got me through!

[raynerd]

Shawn, sorry to take so long to get back into your log .... you know that for Ron, Trent and yourself there's always so much to go through and I have to do it justice so you guys are always the last. You feature prominently on my IG feed so I've been keeping track of the lifts anyway .... one day I might make a post myself if I have something worthwhile
It's been great to review all the lifts over the last two weeks and look at the sequential progress:
benching is looking great and form is rock-solid
squats you could see around Christmas you were a bit more tentative, so even at 305 going into the squat more slowly and not getting that rebound, but adding weight each round, and especially for your sets of 5 and 7 looking way more confident since Christmas, getting deeper and powering out of the hole
deads are just awesome as always .... 465 looks great, but the cherry on top for me is the paused deads at 415 .... basically a weight that I have pulled twice in my life and you can pull it and hold and pause as though it's half the weight.
and still looking very lean and jacked as you get closer to 190
Things are looking great, and despite the regular rounds of ebola from living in a petri dish (that's what happens with 4 young kids), I'm convinced you are going to have a good 2018 and smash your PBs in April!

Thanks Andrew and no worries about getting in here. I have been very slow getting around myself. Work has been nutty and with the kids off school we are constantly trying to keep them entertained.
Squats are getting better, I am slowly getting my confidence back. Still "testing" that first rep but the thoughts of injury are creeping further out of my mind each session.
Bench is finally feeling good again and my form is improving! Deads are decent and hopefully I can push another PR soon. 600 isn't gonna lift itself
It's funny, all 4 boys didn't get sick this time, it was Dawn first, then me....them lil peckers just avoided it all together!

[fittofattofit]

Thanks Andrew and no worries about getting in here. I have been very slow getting around myself. Work has been nutty and with the kids off school we are constantly trying to keep them entertained.
Squats are getting better, I am slowly getting my confidence back. Still "testing" that first rep but the thoughts of injury are creeping further out of my mind each session.
Bench is finally feeling good again and my form is improving! Deads are decent and hopefully I can push another PR soon. 600 isn't gonna lift itself
It's funny, all 4 boys didn't get sick this time, it was Dawn first, then me....them lil peckers just avoided it all together!

Ha .... and I can just picture you both feeling sick in bed and the 4 boys running in first thing in the morning and crawling all over you wanting you to do something with them

Pulls at 480 looked great ... so strong off the floor and your biceps and pecs are popping as you lock out!

[mirroroferised]

Morning Weight: 190

Nice work today tubby! Bench is flying along. Nice pause at the end there! Deads are going well too. Injury free from here on out. 15 weeks

[raynerd]

Morning Weight: 188

Banded hip work
Reverse hypers BW
Hip circle
Baby makers
Cat/camels

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

Program Sets:
335 x 4
335 x 4 vid
335 x 4 vid @8

Seated OHP:
Bar x 10
135 x 4
150 x 6
160 x 6
170 x 3 @9 stopped there

Widegrip pull-ups:
8
8
8
8

Glute Thrusts:
135 x 4
275 x 4
315 x 4
335 x 4 PR

Dun:

Notes: good session, working on consistent squat reps. Went ok, happy with most of them.
Went for a 170x6 OHP PR but was at RPE 9 at rep 3 so quit there.
335 bar hump PR of peace

[fittofattofit]

Great work on the squats and looked like you'd settled into your best form with that 3rd set
Massive weight for the bar hump Shawn ... bet your glutes felt like you'd been cracking walnuts in your butt cheeks

[TM79]

Well, I've been seeing the vids on IG and had to catch up and read the actual numbers. Simply mind-blowing what you're putting up right now my friend... You're going into this meet so strong! I see you're approaching 190 now too. That's got to be helping with the strength. Don't worry, I'll be waiting in the 170's for you to slim back down this summer and return to little girly man weight.

[grouchyjarhead]

Well, I've been seeing the vids on IG and had to catch up and read the actual numbers. Simply mind-blowing what you're putting up right now my friend... You're going into this meet so strong! I see you're approaching 190 now too. That's got to be helping with the strength. Don't worry, I'll be waiting in the 170's for you to slim back down this summer and return to little girly man weight.

Agreed. His pulls looked really strong.

[thehobbes]

Solid squats and congrats on exceeding your thrusting goals.

... bet your glutes felt like you'd been cracking walnuts in your butt cheeks

LMAO

[raynerd]

Waking weight after nightshift:
188

banded shoulder work
Lat pulldowns
Baby makers
Hip flexor stretches

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 4
225 x 3
250 x 1

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

Paused deads:
135 x 5
225 x 3
315 x 2
405 x 1

Program Sets:
435 x 2 vid
435 x 2
435 x 3 vid @8

Pendlay Rows:
135 x 4
250 x 4
260 x 4
270 x 4
260 x 4 @8.5

CGBP:
135 x 4
225 x 2
240 x 2
250 x 2
260 x 2 @9

Dun:

Notes: good session today, happy with my presses. Paused deads at 435 felt pretty good too.
260 x 2 CGBP wasn't bad either, definitely had one more there

[fittofattofit]

Great day in the gym Shawn ... 2nd set of bench especially looked easy and perfect control, and always amazed at how effortless the paused deads look!
Smashed the pendlays @ 170 as well

[mirroroferised]

You're looking to be in great shape heading into the meet peak in a few weeks. Lifts all looking solid.

[TM79]

Man, the mind-boggling numbers just don't stop. Great session yesterday Shawn!

[raynerd]

Ha .... and I can just picture you both feeling sick in bed and the 4 boys running in first thing in the morning and crawling all over you wanting you to do something with them

Pulls at 480 looked great ... so strong off the floor and your biceps and pecs are popping as you lock out!

lol, ya there is no sitting down when the boys are need. The 480 pulls were tough, I think I wasn't having a good day TBH, my lower back was fatigued from squats and I was tired from a busy day at work. I am going to smash a 3x1 500lbs this week

Nice work today tubby! Bench is flying along. Nice pause at the end there! Deads are going well too. Injury free from here on out. 15 weeks

Thanks Davey! Bench is really coming together finally. Deads are having good days and bad days but overall I think I am good shape.

Great work on the squats and looked like you'd settled into your best form with that 3rd set
Massive weight for the bar hump Shawn ... bet your glutes felt like you'd been cracking walnuts in your butt cheeks

Thanks Andrew, I am getting more confident with my squats. Still a ways to go but I am happy with the progress. I saved everyone the thrill of the bar hump video

Well, I've been seeing the vids on IG and had to catch up and read the actual numbers. Simply mind-blowing what you're putting up right now my friend... You're going into this meet so strong! I see you're approaching 190 now too. That's got to be helping with the strength. Don't worry, I'll be waiting in the 170's for you to slim back down this summer and return to little girly man weight.

Thanks Trent, things are getting on track again and I am doing it at a lower BW so think thats a win. I have bounced to 190 a couple times but still averaging around 188. My plan is to train around 190 up until 2 weeks out from the meet then kick it up a notch and try to fill in to the 198 division. Last year I was 211 7 days out then water cut down to 198, so looking to tackle this from the other end and hopefully come out with a PR total. I will be back in the 170's by July

Agreed. His pulls looked really strong.

Thanks Grouchy, hoping for a 550 pull in a couple weeks!

Solid squats and congrats on exceeding your thrusting goals.

LMAO

Great day in the gym Shawn ... 2nd set of bench especially looked easy and perfect control, and always amazed at how effortless the paused deads look!
Smashed the pendlays @ 170 as well

Thanks Andrew, bench has been coming together very well! I am pleased with the progress. Paused deads have been feeling great, 435 seemed nowhere near a max weight yesterday!

You're looking to be in great shape heading into the meet peak in a few weeks. Lifts all looking solid.

thanks buddy, I feel I am in pretty good shape finally. There was some doubts over the last few months, I will not lie. Those back to back injuries played some havoc on my mentality. I am back now and I am hungry!

Man, the mind-boggling numbers just don't stop. Great session yesterday Shawn!

Thanks Trent, feeing good buddy!

[wasmeFINAFLEX]

Hey Shawn, was looking forward to getting back to this log... still crushin' it I see!

[RT1957]

I've missed on on quite a few strong sessions...I though you were already doing RPE style training

[raynerd]

Hey Shawn, was looking forward to getting back to this log... still crushin' it I see!

Nice to see ya logging again buddy! I'll be following the Meadows progress!

[raynerd]

I've missed on on quite a few strong sessions...I though you were already doing RPE style training

Thanks Ron, this is a great question actually. So: TSA is a mix of percentage base and RPE.
The true RPE Sets are on the accessory work. Ie: they perscribe a rep range and an RPE value to hit.
For bench/squats/deads and paused deads they are all prescribed weights based on percentages, but when I log those lifts I also rate the RPE of the last set, basically for practise.

RTS will say something like this:

Belted squats 4 reps @9
Then (4-6%) fatigue

Here I work up to a set of 4 @RPE 9, then drop 4-6% of the weight off the bar and do sets of 4 until I reach an RPE 9 again. This is where I stop.
So, intensity is autoregulated by how much weight you can put on the bar AND volume is autoregulated that day with how many fatigue sets to get back up to RPE 9 again with the lower drop down weight. Could be one extra set, could be 4 before u reach that RPE 9 again. At this point you say u have reached 4-6% fatigue and stop.

Hope that makes sense

[raynerd]

Morning Weight: 189

Banded hip work
hip circle
Baby makers

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

Program Sets:
370 x 1 vid @8
350 x 2 vid
350 x 2 @8

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3

Program Sets:
240 x 5
240 x 5
240 x 5 vid @8.5

CGBP:
215 x 5
215 x 5
215 x 5 @7.5

Wide grip pull-ups:
5 3ct paused up/down
5 3ct pause up/down
14 AMRAP

Dun:

Notes: good workout, haven't had this much weight on my back since April and it felt good. Happy with my form on 370, I held it fairly tight. Took it slow and controlled as I could but didn't feel all that heavy.

[fittofattofit]

Thanks Ron, this is a great question actually. So: TSA is a mix of percentage base and RPE.
The true RPE Sets are on the accessory work. Ie: they perscribe a rep range and an RPE value to hit.
For bench/squats/deads and paused deads they are all prescribed weights based on percentages, but when I log those lifts I also rate the RPE of the last set, basically for practise.

RTS will say something like this:

Belted squats 4 reps @9
Then (4-6%) fatigue

Here I work up to a set of 4 @RPE 9, then drop 4-6% of the weight off the bar and do sets of 4 until I reach an RPE 9 again. This is where I stop.
So, intensity is autoregulated by how much weight you can put on the bar AND volume is autoregulated that day with how many fatigue sets to get back up to RPE 9 again with the lower drop down weight. Could be one extra set, could be 4 before u reach that RPE 9 again. At this point you say u have reached 4-6% fatigue and stop.

Hope that makes sense : p

^^^^ this is really interesting and I like the thought behind it: auto regulating the intensity and the volume! Cool to prescribe an RPE target for the back off sets rather than a fixed sets x reps

Notes: good workout, haven't had this much weight on my back since April and it felt good. Happy with my form on 370, I held it fairly tight. Took it slow and controlled as I could but didn't feel all that heavy.

Shawn, that 370 squat looked so good, and awesome for that to be the heaviest weight you've squatted since the comp! And that was knee sleeves and not wraps right? Plenty left there and I'm assuming totally pain free
Benching looked really solid and in total control