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  1. #2731
    Back on track for 1300 raynerd's Avatar
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    Tsa w8d2

    Morning weight: 189

    Hip circle
    Hip flexor stretches
    Lat pulldowns
    Cat/camel

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

    Program Sets:
    500 x 1 vid
    500 x 1
    500 x 1 vid @9

    Bench:
    Bar x 10 of CGBP/ultra wide/comp
    135 x 5
    185 x 3
    225 x 2
    240 x 1

    Program Sets: all paused
    255 x 3 vid
    255 x 3
    255 x 3 vid @9

    Pendlay Rows:
    135 x 5
    255 x 5
    255 x 5
    255 x 5 @9

    Dun

    Notes: late one after work. Went well, the 500 pulls felt stronger this week than 480 last week. Form wasn't great but ah well. Had to use versas again as I still have a torn callouse that is healing.
    Bench went good too and got all my reps paused.
    I was pretty wrecked on Pendlays after the pulls but got it in.







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  2. #2732
    Registered User mirroroferised's Avatar
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    I checked the time on set 3 to see if you were just gonna stand there all day holding 500 lbs in your hands Nice work today. Hope those pansy hands heal up soon. I know that pain all too well
    365 255 480 in April!
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  3. #2733
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by fittofattofit View Post
    ^^^^ 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


    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
    Thanks Andrew, ya the RTS system is very appealing to me. With all these programs I have been doing recovery is the thing I struggle with and probably had everything to do with my injuries. Realistically these programs probably weren't written for guys in our age bracket lol.
    Being able to autoregulate volume is the one thing I think my training
    is missing. I am the type of guy who will push through to get my perscribed reps and sets no matter how I feel on TSA and JC and that can be dangerous.

    Thanks on the squat! I was very happy with my form, it was slow but I was trying to stay tight as possible. My raw max is 390 and best wrapped is 415 in the gym, but form was not good. No pain at all either
    See what I can max out on next week
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  4. #2734
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by mirroroferised View Post
    I checked the time on set 3 to see if you were just gonna stand there all day holding 500 lbs in your hands Nice work today. Hope those pansy hands heal up soon. I know that pain all too well
    Haha I could have stood there all day wearing versas, hook grip, no way, the thumbs don't last very long in a hold!
    Faaking hands, I have one callouse on my right hand that tore up a bit on last paused deads session again. I hate using versas now and find them harder to set up with.
    I need this hand healed for next week's 550 PR
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  5. #2735
    Recovering Weakling RT1957's Avatar
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    The squats looked strong as does all the bench work....DL's you own 500 now...hope the hand heals for the 550 test!!....Yes most of these programs aren't written for the seasoned lifter...but they offer good guidelines to follow for personal programming. I can tell you inflammation gets worse as you get older....one of the reason I have to limit leg work is how hard it effects me when the recovery phase starts....one of the reasons I do evening workouts is to be finished with my day and ready for bed when it hits. If I was to squat or DL in the morning I would be hurting the rest of the day and it does effect my work.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by raynerd View Post
    Thanks Andrew, ya the RTS system is very appealing to me. With all these programs I have been doing recovery is the thing I struggle with and probably had everything to do with my injuries. Realistically these programs probably weren't written for guys in our age bracket lol.
    Being able to autoregulate volume is the one thing I think my training
    is missing. I am the type of guy who will push through to get my perscribed reps and sets no matter how I feel on TSA and JC and that can be dangerous.
    'Our' age bracket ....
    true though, I remember spraining ankles and knees and tearing quads as a guy in my 30s and it seemed everything was healed in a month ... now ... Of course when I was 15 years younger than I am now I healed quicker as well

    Originally Posted by raynerd View Post
    Thanks on the squat! I was very happy with my form, it was slow but I was trying to stay tight as possible. My raw max is 390 and best wrapped is 415 in the gym, but form was not good. No pain at all either : )
    See what I can max out on next week
    Great that you had no pain, and not a bad effort when you consider that your best is just a plate more and you were 20lbs heavier

    Originally Posted by raynerd View Post
    I need this hand healed for next week's 550 PR
    ha ..... awesome! Strongasphuk on those 500 pulls and bench looked as good and tight @ 255 as at 245
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  7. #2737
    Back on track for 1300 raynerd's Avatar
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    Tsa w8d3

    Morning Weight: 191

    Banded hip work
    Hip circle
    Hip flexor stretch
    Baby makers

    Squats:
    Bar x 6 paused
    135 x 5
    225 x 3
    275 x 1
    315 x 1

    Programs Sets:
    345 x 3
    345 x 3 vid
    345 x 3 vid @9

    Seated OHP:
    Bar x 12
    135 x 5
    145 x 6
    155 x 6
    155 x 6 @8.5

    Wide grip pull-ups paused:
    8
    8
    8 @8

    Dun:

    Notes: I felt terrible today, squats were crazy tough when they shouldn't have been. Dug deep and got my reps but what a grind. Hopefully not getting sick....



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  8. #2738
    Registered User mirroroferised's Avatar
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    Obviously hope you're not getting sick as well but honestly this would be the ideal time with a bit of time between programs.

    That being said, man up pansy there's work to do
    365 255 480 in April!
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  9. #2739
    Last otter standing Jtbny's Avatar
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    Originally Posted by mirroroferised View Post
    Obviously hope you're not getting sick as well but honestly this would be the ideal time with a bit of time between programs.

    That being said, man up pansy there's work to do
    LOL Bully the bully

    Chalk it up to a bad day and move on. There gains to be had!
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  10. #2740
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by RT1957 View Post
    The squats looked strong as does all the bench work....DL's you own 500 now...hope the hand heals for the 550 test!!....Yes most of these programs aren't written for the seasoned lifter...but they offer good guidelines to follow for personal programming. I can tell you inflammation gets worse as you get older....one of the reason I have to limit leg work is how hard it effects me when the recovery phase starts....one of the reasons I do evening workouts is to be finished with my day and ready for bed when it hits. If I was to squat or DL in the morning I would be hurting the rest of the day and it does effect my work.
    Thanks Ron, thinks have been coming together well lately.
    I think the programs I have been doing are very well written of course, but I think RPE training will give me that extra edge for recovery. That is the last thing I have been missing and being able to regulate my intensity and volume every single session should work out very well. I feel good, so may be hitting some PR's, feel not so good, I down regulate and don't over tap my fatigue
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  11. #2741
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by fittofattofit View Post
    'Our' age bracket ....
    true though, I remember spraining ankles and knees and tearing quads as a guy in my 30s and it seemed everything was healed in a month ... now ... Of course when I was 15 years younger than I am now I healed quicker as well


    Great that you had no pain, and not a bad effort when you consider that your best is just a plate more and you were 20lbs heavier


    ha ..... awesome! Strongasphuk on those 500 pulls and bench looked as good and tight @ 255 as at 245
    Thanks Andrew, my injuries didn't last too long which was great. Just a speed bump in the big picture. Hoping for a good squat next week but won't push beyond my limits if I am not feeling it. Only place it's going to matter is on the platform right now. If things feel good though, I would love to hit 4pps in sleeves
    Deads felt pretty good, form wasn't great, setting up wearing versas is almost foreign to me right now and is also messing with my setup. I am so used to my hookgrip setup now lol. Might just tape up my hand for test day next week, at least for my last lift.
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    Back on track for 1300 raynerd's Avatar
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    Originally Posted by mirroroferised View Post
    Obviously hope you're not getting sick as well but honestly this would be the ideal time with a bit of time between programs.

    That being said, man up pansy there's work to do
    Lol why u so mean?? I feel sh$ty right now but not dying...yet anyway
    See how I feel after this nightshift. Dawn worked today so I have been up since 7:30am to get the kids on the bus and won't be sleeping until 9am tomorrow.
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  13. #2743
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    Originally Posted by Jtbny View Post
    LOL Bully the bully

    Chalk it up to a bad day and move on. There gains to be had!
    Right? The guy is a savage!!!
    I am actually happy in a way I feel like azz, least I can blame today on that haha
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  14. #2744
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    Get some sleep, Shawn! Make it deep and long.

    I know, that's what she said. But she wants you to sleep too.
    Pompous know-it-all ass
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by raynerd View Post

    Notes: I felt terrible today, squats were crazy tough when they shouldn't have been. Dug deep and got my reps but what a grind. Hopefully not getting sick....

    Squats didn't look tough, just sounded tough .... mirin' the grunting'
    "Better to wear out than rust out!"

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    Everyone has days like that... hope you are not getting sick either... seems everyone is at work.
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    Tsa w8d4

    Waking weight after nightshift: 191

    Hip flexor stretch
    Banded shoulder work
    Baby makers

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

    Programs Sets: paused
    275 x 1 vid @8
    265 x 2 vid
    265 x 2
    265 x 2 vid @8

    CGBP:
    245 x 2
    255 x 2 @8
    270 x FAIL lol dumbass

    Dun:

    Notes: wasn't sure how today would go after yesterday then working nights but turned out very well. Working sets went very good, this is the happiest I have felt with my form/tightness on the bench to date.
    Went for a dumbass 270 CGBP PR but failed miserably.
    Ok 2 days off and squat test day on Friday.





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  18. #2748
    Hammy Hammy Hobbes thehobbes's Avatar
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    Nice arch! Form is looking tight indeed!
    Current PRs:
    Bench Press: 195x1
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    Back Squats: 275x1

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  19. #2749
    Recovering Weakling RT1957's Avatar
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    Originally Posted by thehobbes View Post
    Nice arch! Form is looking tight indeed!
    +1...No Doubt

    Strong BP work Shawn
    "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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  20. #2750
    Registered User mirroroferised's Avatar
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    Solid work bud. 275 looked easy and setting yourself up for a nice bench in a couple of months!
    365 255 480 in April!
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  21. #2751
    Last otter standing Jtbny's Avatar
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    Things are setting up nicely, Shawn! Gonna be a good prep!
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  22. #2752
    Bloody but unbowed fittofattofit's Avatar
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    275 looked great Shawn ... and only 5lbs shy of your comp record last year! And you're weighing 10lbs less
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  23. #2753
    Registered User wasmeFINAFLEX's Avatar
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    Nice work on bench, those CGBP numbers never seize to amaze me.
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  24. #2754
    Back on track for 1300 raynerd's Avatar
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    TSA W9: squat test

    Morning Weight: 191

    Lat pulldowns
    Banded hip work
    Hip circle
    baby makers

    Squats: goal 4pps
    Bar x 5 paused
    135 x 3
    225 x 2
    315 x 1
    355 x 1
    385 x 1 vid
    405 x 1 vid @8-8.5 - 15lb PR in sleeves, weighing 11lbs lighter

    Widegrip pull-ups:
    10
    10
    10

    Dun:

    Notes: good day, have never done 4pps out of wraps so that was the goal today. It's a 15lb PR and at a lighter BW. Honestly felt like I could rep it and held my form together fairly well. Win all around!
    I was feeling junky this morning and my guts were twisting but all went well



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  25. #2755
    Still Pounding! TM79's Avatar
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    Saw the madness over on IG and had to check in. What a PR! Nice work Shawn! It's hard to believe that just a few weeks/months ago you were down with an injury and now you are setting squat PR's all over the place... I wish the players on my favorite football team had half the drive and dedication that you do. They would be winning super bowls every year... Fantastic work going on as always and I'm pumped to see how you do in your meet!
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  26. #2756
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by ElrondHubbard View Post
    Get some sleep, Shawn! Make it deep and long.

    I know, that's what she said. But she wants you to sleep too.
    lol, it was a rough week for sleep! My last nightshift I slept an hour because one of my boys got sick at school and had to go grab him. All caught up on sleep now finally!

    Originally Posted by fittofattofit View Post
    Squats didn't look tough, just sounded tough .... mirin' the grunting'
    lol, use the decibels of my grunts as an effort guage on that day. After the first set I thought oh chit, I am in trouble today!

    Originally Posted by wasmeFINAFLEX View Post
    Everyone has days like that... hope you are not getting sick either... seems everyone is at work.
    Thanks Simon, yup those days happen for sure, think I have been fighting something since then, just not feeling right most of the time the last few days

    Originally Posted by thehobbes View Post
    Nice arch! Form is looking tight indeed!
    Thanks Hammy, I have always struggled keeping tight on the bench. Things are getting better!

    Originally Posted by RT1957 View Post
    +1...No Doubt

    Strong BP work Shawn
    Thanks Ron! See what test day has to offer me!

    Originally Posted by mirroroferised View Post
    Solid work bud. 275 looked easy and setting yourself up for a nice bench in a couple of months!
    Thanks Dave, it was one of my cleanest reps of 275 anyway. I have no idea if I am actually stonger but the form improvements are making me happy!

    Originally Posted by Jtbny View Post
    Things are setting up nicely, Shawn! Gonna be a good prep!
    Thanks Jphn, just have to stay healthy and consistent and I should be in good shape! Coming fast now!

    Originally Posted by fittofattofit View Post
    275 looked great Shawn ... and only 5lbs shy of your comp record last year! And you're weighing 10lbs less
    Thanks Andrew, on a good note the 280 should be pretty easy to beat this year. 290 my butt came off the bench on my second and I couldn't get it again the 3rd. The bar is set pretty low on that lift

    Originally Posted by wasmeFINAFLEX View Post
    Nice work on bench, those CGBP numbers never seize to amaze me.
    Thanks Simon! The 270 CGBP was not the smartest move, figured what the hell and went for it. Half way up....it came back down lol

    Originally Posted by TM79 View Post
    Saw the madness over on IG and had to check in. What a PR! Nice work Shawn! It's hard to believe that just a few weeks/months ago you were down with an injury and now you are setting squat PR's all over the place... I wish the players on my favorite football team had half the drive and dedication that you do. They would be winning super bowls every year... Fantastic work going on as always and I'm pumped to see how you do in your meet!
    Thanks Trent! I am very happy with that PR, especially with meet coming up so fast. I was pretty worried for a while that I wouldn't regain my strength so am very grateful for the fast progress since then. I still have 3 months to get stronger so just have to stay healthy until then. I am starting full autoregulation in a week so hoping that will help in keeping me healthy
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  27. #2757
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by raynerd View Post
    Morning Weight: 191


    Decibel meter was overloading with that open .... watching the 405 you looked like you were about to take another rep and then thought better of it. Easy and very promising for the meet with wraps
    "Better to wear out than rust out!"

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  28. #2758
    Registered User Hammerhagen's Avatar
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    Huge PR, squatting 4pps in sleeves is huge!
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  29. #2759
    Registered User mirroroferised's Avatar
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    That was 100 percent awesomeness!
    365 255 480 in April!
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  30. #2760
    Recovering Weakling RT1957's Avatar
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    Wow!!! strong squat Shawn....I actually thought for a second you were gonna try a second rep...great work on the PR 4pps is a big milestone to hit
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