Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

Morning Weight: 191

Banded shoulder work
Lat pulldowns
Hip flexor/thoracic spine stretch

Bench: paused
Barx8 of CGBP/ultrawide/comp
135 x 3
185 x 2
225 x 2
250 x 1
275 x 1
290 x fail
275 x 2

OHP (seated)
Bar x 5
135 x 3
155 x 1
175 x 1
190 x 1

Dun:

Well that sucked. 290 paused didn't go. Long day in ICU today but no excuses, my bench just doesn't like to move.
Deads test day on Tuesday then on to new programming.

[fittofattofit]

Well that sucked. 290 paused didn't go. Long day in ICU today but no excuses, my bench just doesn't like to move.
Deads test day on Tuesday then on to new programming.

Now you know you are being hard on yourself .... that 290 was a big jump and a 10lb PR if I remember correctly
Took revenge with a 275 x 2 and the 190 OHP after

[mirroroferised]

How close was it to going?

[Jtbny]

IMO Bench is the most affected by outside forces. Don't beat yourself up over it, long work day, been grinding recently, and no peanut butter pie .

Looking forward to the DL test. Send vids

[raynerd]

Thanks on the squat guys, I was very happy with it, most of all about having one in the tank and holding my form together relative to my usual form breakdown at heavy weights.

Andrew, I have done 290 paused last year in training so it wasn't a 10lb PR. Yes it would have beat my meet 280 though.
Dave I failed half way up.

Could have been a bad day, who knows but the iron didn't lie lastnight.

RTS will have me doing some much different movements for bench over the next couple months so I am hoping it's the stimulus I need to push forward. So far the only thing that has made a noticeable change is getting fatter. Not like I wasn't putting in lots of bench work

[raynerd]

IMO Bench is the most affected by outside forces. Don't beat yourself up over it, long work day, been grinding recently, and no peanut butter pie .

Looking forward to the DL test. Send vids

Haha, it must have been lack of peanut butter pie. Honestly I don't let bench get me down anymore, I have accepted that this lift is tough for me to progress. I will keep on pushing and trying to find a way to get it moving.

Deads are tomorrow, I will be trying for 550, hopefully it goes but won't be upset if it doesn't. Most of all I want to feel that weight and see how close I am. Need a 560 for the state record and tomorrow will give me an indicator of if this is a possibility for me.
Vids will be sent

[mirroroferised]

550 will go or delete your account here lol

Halfway up is great. It's right there then.

[SixTribes]

Floor press has helped my bench..maybe something to consider..now go crush 550 and all will be right in the world!

[raynerd]

Floor press has helped my bench..maybe something to consider..now go crush 550 and all will be right in the world!

Interestingly enough my new program is going to have floor press and pin press! Hope you are on the money on this one!!

[RT1957]

I don't really have much to add other than I think you'll break through it...as a bench weakling and always struggling with it I feel your pain...550 DL will be made!!

[TM79]

The man benches what I squat and complains about it... Well, I'd take those numbers any day, for what it's worth. Good session anyway. I think your new programming will help give you that stimulus you're looking for. I remember last summer when I was in the diet blues and my bench and OHP had gone into the pits of hell. I went out and spent a few hours digging a ditch in my yard and that gave me quite a spurt in those two lifts. It was an entire afternoon of slashing through tree roots with a pick axe and then digging with a shovel. It's amazing how stuff like that works. Anyway, 290 will be a distant memory soon.

[thehobbes]

Ah big bench regardless of the "crappy" day, rampage it and make it beg for mercy next session!

The man benches what I squat and complains about it... Well, I'd take those numbers any day, for what it's worth. Good session anyway. I think your new programming will help give you that stimulus you're looking for. I remember last summer when I was in the diet blues and my bench and OHP had gone into the pits of hell. I went out and spent a few hours digging a ditch in my yard and that gave me quite a spurt in those two lifts. It was an entire afternoon of slashing through tree roots with a pick axe and then digging with a shovel. It's amazing how stuff like that works. Anyway, 290 will be a distant memory soon.

I thought you were gonna say you dug a ditch to lay in out of despair for the strength drop LMAO. "Just leave me here to die, I can't even squat 2 plates ARRRGGHHH!!!!"

[raynerd]

Morning Weight: 191

Hip circle
Cat/camel
Baby makers

Deads:
135 x 4
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1

15lb PR attempt:
550 x fail vid

Pendlays:
135 x 5
285 x 3
295 x 3
295 x 3

CGBP:
Bar x 12
135 x 5
185 x 2
225 x 1
250 x 1
270 x 1 PR

https://instagram.com/p/BeTv2ixAtoz/

Dun:

Notes: sorry for the instagram vids but everytime I download to YouTube it turns sideways FFS!

Anyways, 550 was a big azz jump for me. I knew there was a good chance it wouldn't go but gave it all I had. Wasn't that far off so happy I got to test it out. It will fall soon!!
Revenged my 270 CGBP fail the other day, happy about that.

That's it for TSA, couple days off then I have 3 weeks of workouts written up for Drew and I that will familiarize us with RTS, after that we are doing the program.

[Plateauplower]

That was real close. 545 would have went and made more sense because 5pps +25s . Should have slammed a cup of coffee and broke into the first aid kit and get the smelling salts first . Jeez that hook grip is working well for you, I think my thumbs would explode.

[mirroroferised]

That was real close. 545 would have went and made more sense because 5pps +25s . Should have slammed a cup of coffee and broke into the first aid kit and get the smelling salts first . Jeez that hook grip is working well for you, I think my thumbs would explode.

No kidding. Thumbs of steel.




Shawn you had that man. Soooo close. I didn't realize what a big jump you took too. Wow. Will be very cool to see where this new training will take your dl.

[fittofattofit]

So fast off the floor with that pull Shawn! Looked like you lost tightness and stuck your butt up too early so that the bar started shifting off track. You've got the strength easily so you'll get that very soon

[RT1957]

Strong work Shawn....Can't wait to see the new program....I might get some good ideas for pin press progression

[raynerd]

550 will go or delete your account here lol

Halfway up is great. It's right there then.

damn, guess im outta here
Well halfway up is also the same as halfway down

I don't really have much to add other than I think you'll break through it...as a bench weakling and always struggling with it I feel your pain...550 DL will be made!!

Thanks Ron, on to some new stuff to see if it helps. It will be a ton of new stimulus so hope it takes. 550 soon!

The man benches what I squat and complains about it... Well, I'd take those numbers any day, for what it's worth. Good session anyway. I think your new programming will help give you that stimulus you're looking for. I remember last summer when I was in the diet blues and my bench and OHP had gone into the pits of hell. I went out and spent a few hours digging a ditch in my yard and that gave me quite a spurt in those two lifts. It was an entire afternoon of slashing through tree roots with a pick axe and then digging with a shovel. It's amazing how stuff like that works. Anyway, 290 will be a distant memory soon.

BRB, off to find my pick axe thanks bud, just frustrated that I am actually weaker than last year. Need to solve this puzzle, but I am optimistic on the new training plan!

Ah big bench regardless of the "crappy" day, rampage it and make it beg for mercy next session!

I thought you were gonna say you dug a ditch to lay in out of despair for the strength drop LMAO. "Just leave me here to die, I can't even squat 2 plates ARRRGGHHH!!!!"

Lol thanks Hammy, revenge will be sweet!! New strategies start Friday, gonna get strong or die trying !!

That was real close. 545 would have went and made more sense because 5pps +25s . Should have slammed a cup of coffee and broke into the first aid kit and get the smelling salts first . Jeez that hook grip is working well for you, I think my thumbs would explode.

Haha ya it would have made sense but I have my next goal of a nice round 550 imbedded in my head! Didn't need any smelling salts, I was overhyped for that pull. Watch my bar path. Weirdest thing ever haha.
Hookgrip is awesome, its well worth the commitment of initial pain and suffering. My grip felt bombproof on that 550

No kidding. Thumbs of steel.




Shawn you had that man. Soooo close. I didn't realize what a big jump you took too. Wow. Will be very cool to see where this new training will take your dl.

Ya it was a big jump lol but damn I want that 550!!

So fast off the floor with that pull Shawn! Looked like you lost tightness and stuck your butt up too early so that the bar started shifting off track. You've got the strength easily so you'll get that very soon

Thanks Andrew, what actually happened there if u watch, I pushed my shins into the bar, it rolled forward on me, then I pulled it back into me...too far, then I let it drift out again....
All in about 1 second lol

Strong work Shawn....Can't wait to see the new program....I might get some good ideas for pin press progression

Thanks Ron, it's going to be good, been reading up lots on the RTS system and can't wait to start!

[fittofattofit]

Thanks Andrew, what actually happened there if u watch, I pushed my shins into the bar, it rolled forward on me, then I pulled it back into me...too far, then I let it drift out again....
All in about 1 second lol

Yes ... I watched it at least 20 times trying to work out what happened because it all happened so quickly and it's much harder to watch on IG: the bar looked like it started over the balls of your feet and then with the correction the bar took a wavelike motion. The good thing is that you controlled that 550lbs despite that and only just missed the lockout so you'll get it next time

[raynerd]

Yes ... I watched it at least 20 times trying to work out what happened because it all happened so quickly and it's much harder to watch on IG: the bar looked like it started over the balls of your feet and then with the correction the bar took a wavelike motion. The good thing is that you controlled that 550lbs despite that and only just missed the lockout so you'll get it next time

Haha I watched it later and noticed the bizarre bar path and wondered how the hell could there be that much deviation all before I hit my knees....with 550 faaking lbs
Then watched it frame by frame and noticed right off the hop I forced my shins into the bar and it rolled forward before I even pulled.
I was so hyped up to pull that I actually had to stop for a few seconds before I leaned over to take some slow deep breaths. Really need to chill out a bit, everything goes out the window when I'm all fired up
I'll get it soon!

[raynerd]

Morning Weight: 189.8

Banded hip work
Hip circle
Baby makers

Squats: x3 @RPE 9, no fatigue sets:
Bar x 5 paused
135 x 5
225 x 3
275 x 1

315 x 3
340 x 3 @8 vid
355 x 3 @9 vid

Comp. bench:
10xbar of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2

240 x 4 @8
250 x 4 @9.5 vid (form breakdown on last rep)

3ct paused bench:
205 x 5
220 x 5 @8.5

Dun:

Notes: hitting 3 workouts this week as a deload. Higher intensity lower volume. I wrote them as an Intro into RTS to practice some new exercises as well as autoreg.
Wasn't feeling great on squats but hit a heavy triple at 355, may have even been a 9.5.
Bench felt ok, but last rep of 250 my butt started to move.
3ct pause after with Drew counting to 3 to keep me honest.

Next session in a couple days.

https://instagram.com/p/BebaAsHATX4/

[RT1957]

Strong squat Shawn!!!...I kept thinking you were doing multiple sets then I realized it was playing over....I'm not much on IG...Keeping the intensity high on Deload...

[fittofattofit]

It's nice when your deload week means squatting 355 x 3 .... didn't look at all like a RPE 9.5 either
Speedy bench reps as well

[raynerd]

Strong squat Shawn!!!...I kept thinking you were doing multiple sets then I realized it was playing over....I'm not much on IG...Keeping the intensity high on Deload...

Thanks Ron, not sure if you saw but there were 3 vids there, you swipe the screen to the left to get the other ones.
Yup high intensity low volume is my deload. Thrall did a good vid on this and Barbell medicine talks about this as well. Makes perfect sense to me, volume is what builds huge fatigue for me and intensity is much easier to recover from. This way I don't come back detrained and have a crappy couple weeks trying to regain my strength and deal with DOMS.

[raynerd]

It's nice when your deload week means squatting 355 x 3 .... didn't look at all like a RPE 9.5 either
Speedy bench reps as well

Ha well I said 9.5 because my form started to break but I am sure I could have ground out 2 more for sure....with terrible form
Thanks Andrew!

[thehobbes]

Strong workout all around! Had to do a double take when I saw "deload."

Yup high intensity low volume is my deload. Thrall did a good vid on this and Barbell medicine talks about this as well. Makes perfect sense to me, volume is what builds huge fatigue for me and intensity is much easier to recover from. This way I don't come back detrained and have a crappy couple weeks trying to regain my strength and deal with DOMS.

Interesting view on that, sounds logical when you put it that way. I hate coming back after a week of no heavy lifting and not being able to jump in where I was, always seems like wasted days to me. Personal preference, I'm one who wants to jump back in and do like 30 bench sets so I have to slow my roll sometimes to avoid overuse injuries.

[StinnerOzz]

Not much to say when you're in the zone and know exactly what you're doing. Good going in here. Did you hear Slayer is calling it quits (or at least starting the talks depending how long they end up dragging it out...) - I got my pit tickets for late May

[TM79]

Great work the last few sessions Shawn! Way to revenge that CGPB PR! Also, I can't get over how far you jump up in weight on deadlifts between sets. I guess you have to once you are lifting weights like those. Good job on the squats and bench too. Looking forward to seeing your deload workouts that are still more weight than my maxes.

[wasmeFINAFLEX]

Your deload numbers are impressive... man.

[SixTribes]

I finally get over here and your in deload than I read 355x3....fugg,,,awesome stuff man !!