Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

Morning Weight: 190

Hip circle
Hip flexor stretch
Lat pulldowns
DB SLDL's

Deads: up to 3@9
135 x 5
225 x 3
315 x 2

405 x 3
455 x 3 @6
475 x 3 @9 vid

Pin presses:
Bar x 5
135 x 5
185 x 3
225 x 3

245 x 3 @6
255 x 3 @8

Front squats:
Bar x 5 paused
95 x 5
135 x 5
175 x 5 vid @7
205 x 4 vid @9

https://instagram.com/p/BejwXsQgxBj/

Done:

Notes: late one after work, first time doing pin press, pretty fun exercise, quit at 255 but could have went heavier to reach an RPE 9
Front squats, it's been a long time, felt ok but will take some work to get in the groove.

[RT1957]

Nice session Shawn...looks like still in deload....I'm looking forward to the new program...I think you'll like pin presses!!

[raynerd]

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

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.

Thanks Hammy. ya its a bit unconventional for deloading, but giving it a try and think it will do me good. Only 3 sessions for the week with much less volume than I am used to. I always come back after a break and go right back into hard training….then I am buckled for 2 weeks lol

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

Thanks for popping in man! Damn, I didn't hear about the split Never did get to see them, pit tickets sound sweet!!

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.

Thanks Trent, just getting a feel for my upcoming programming. Think it's going to go real well. Ya I have to take big jumps on reads or I'll be warming up for far too long. I try to take it a plate a side up to 4 plates at least, then lower the weight jumps up to my working set. One more reload session tomorrow, get to try pin squats and floor press!! I am excited!

Your deload numbers are impressive... man.

Thanks Simon, guess it's more of a "low stress" week where volume is low and I am only training 3x a week. Next week I will be adding in fatigue sets and training 4x a week so want to be ready to rock!

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

Thanks 6T! I will be in knee wraps on Friday so hope to take a rep PR!

Nice session Shawn...looks like still in deload....I'm looking forward to the new program...I think you'll like pin presses!!

Thanks Ron, 1 more session tomorrow then I will up it to 4x a week and add in drop down fatigue sets to pick up the volume. I like pin presses already, very fun exercise. Tomorrow I try floor presses!

[raynerd]

Morning Weight: 191

Banded hip work
Hip circle
Baby makers

Pin squats: beltless
Bar x 5
Bar x 5
135 x 5
185 x 5
225 x 5
245 x 5 @8? Vid

Floor press:
Bar x 5
135 x 5
185 x 3
225 x 4
245 x 4 @8.5 vid

Snatch grip SLDL's:
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5 vid @8

Dun:

Notes: fun workout today, all movements were brand new so just feeling them out. It was hard to rate RPE today, I basically stopped when form was getting sketchy.
I haven't really done any beltless work before so that's new as well. It will help limit my weight once in the program.
SG SLDL's looks like I am using too much legs at the start?

https://instagram.com/p/BeoHHEygLVC/

[mirroroferised]

Nice "deload"


Some real new stuff going on in here man. Big things coming!!

[wasmeFINAFLEX]

I might have to try those pin squats... that said, how are they on the lower back?

[TM79]

Glad to see you are ALMOST DOWN TO MY LEVEL NOW. Great job on the deload sessions Shawn! Cool looking variations and those weights are no picnic.

[raynerd]

Waking weight after nights: 191.8

Banded hip work
Hip circle
Baby makers

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

Add wraps:
345 x 1
365 x 3 @8 vid
345 x 3 @6 vid

Comp. bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3

225 x 5 @7.5
245 x 5 @9.5
230 x 5 @9

2ct paused bench:
215 x 4 @7
225 x 4 @8
230 x 4 @9
220 x 4@9

Dun:

Notes: less than 3 hours sleep today afternoon night shift. Had to get this in before kids got off the bus.
Originally planned to at least hit 385x3 in wraps but figured the RPE of 9 would have been overshot. 365 felt ok, but I wasn't too ambitious. Never got a good wrap until my 1 fatigue set of 345. This set was pretty easy but was sick of wrapping myself already lol. Moved on, comp bench didn't feel all that strong, 2ct bench was better, I was getting tighter and things were coming together.

https://instagram.com/p/BetjLfyA1EO/

[fittofattofit]

Notes: late one after work, first time doing pin press, pretty fun exercise, quit at 255 but could have went heavier to reach an RPE 9
Front squats, it's been a long time, felt ok but will take some work to get in the groove.

Great looking deads as always and good to see the pin presses and front squats

Notes: fun workout today, all movements were brand new so just feeling them out. It was hard to rate RPE today, I basically stopped when form was getting sketchy.
I haven't really done any beltless work before so that's new as well. It will help limit my weight once in the program.
SG SLDL's looks like I am using too much legs at the start?

https://instagram.com/p/BeoHHEygLVC/

Looking good with all of those movements but I was especially impressed with your SGDLs ... that's a very hard movement for most people. You've got the wingspan but it still puts you at a deep deficit and you made it look very easy. You probably weren't as primed through the glutes and hams on the first rep but I thought the other reps all looked very good with the drive coming from the legs and then through the Hams/glutes with a good hinge
Also still looking very lean and vascular at over 190 now

Notes: less than 3 hours sleep today afternoon night shift. Had to get this in before kids got off the bus.
Originally planned to at least hit 385x3 in wraps but figured the RPE of 9 would have been overshot. 365 felt ok, but I wasn't too ambitious. Never got a good wrap until my 1 fatigue set of 345. This set was pretty easy but was sick of wrapping myself already lol. Moved on, comp bench didn't feel all that strong, 2ct bench was better, I was getting tighter and things were coming together.

https://instagram.com/p/BetjLfyA1EO/

Lots of grunting but liked pretty comfortable under the bar at 365

[thehobbes]

Great work busting out all that on under 3 hrs sleep!

[SixTribes]

Floor Press for the WIN !! love them..nice work Raynerd and your squats to pins were awesome..always good strength work going on in here..

[RT1957]

Those pin squats looked good Shawn as does the floor presses...lots of new moves in the mix...The 345 and 365 squats looked very strong

[mirroroferised]

Birthday greetings

[raynerd]

Morning Weight: 191.6

Hip flexor stretch
Hip circle
Reverse hypers
DB SLDLs

Deads: x5 @RPE 9 + 5% load drop
135 x 5
225 x 3
315 x 2

405 x 5 @7
450 x 5 @9 vid
425 x 5 @9 vid

Pin press: x5 @9, +5% load drop
Bar x 10
135 x 5
185 x 3

225 x 5 @7.5
245 x 5 @8.5
250 x 5 @10 vid
235 x 5 @9

Front squats: x4 @9 (skipped load drop)
Bar x 6
135 x 4
185 x 4 @7
205 x 4 @8 vid
215 x 4 @9.5 vid

Dun:

Notes: ok day, deads felt junky once I got to 4pps. My goal weight was 450x5 @9 so hit thar then reached RPE 9 my first fatigue set. Move on to pin press, overshot RPE last set and hit 10. One fatigue set here had me at 9 again.....move on.
Front squats felt crappy too, managed to add 10lbs to the bar from last week but had a couple higher reps and my last set my abs actually felt like they were failing lol. Quit there, good session despite some crappy feels.
https://instagram.com/p/Beyfkj4A-Rz/

[Jtbny]

Happy birthday old guy Good way to celebrate! FS's already a respectable weight and you just started them.

[raynerd]

Nice "deload"


Some real new stuff going on in here man. Big things coming!!

lol, thanks buddy, I can deload with the best of them! Ya lots of new movements, hopefully it shakes up my training response and things get stronger!

I might have to try those pin squats... that said, how are they on the lower back?

The pin squats were tough but felt awesome, no lower back extra strain whatsoever. Also beltless has me going lighter

Glad to see you are ALMOST DOWN TO MY LEVEL NOW. Great job on the deload sessions Shawn! Cool looking variations and those weights are no picnic.

haha, ya going to be lighter on some of these accessories for a bit....but not long Enjoying the new movements and new challenges.... every movement in the program is aimed towards me getting a bigger total!

Great looking deads as always and good to see the pin presses and front squats


Looking good with all of those movements but I was especially impressed with your SGDLs ... that's a very hard movement for most people. You've got the wingspan but it still puts you at a deep deficit and you made it look very easy. You probably weren't as primed through the glutes and hams on the first rep but I thought the other reps all looked very good with the drive coming from the legs and then through the Hams/glutes with a good hinge
Also still looking very lean and vascular at over 190 now


Lots of grunting but liked pretty comfortable under the bar at 365

Thanks Andrew, pin presses are fun and hopefully I can take them heavy enough to use as an overload movement. Fronts are a work in progress, really getting a huge ab workout from them, especially doing things beltless which I have zero experience with. The SG SLDL's were ok, I just need to use less leg drive initially and really work the hinge. I am a grunter apparantly lol, I was a bit dissappointed only hitting 365 that day but just didn't have the mentality to go heavier.

Great work busting out all that on under 3 hrs sleep!

Thanks Hammy, I crashed hard after my pre workout wore off.

Birthday greetings

lol, great song!! Damn I am getting old

Floor Press for the WIN !! love them..nice work Raynerd and your squats to pins were awesome..always good strength work going on in here..

Thanks 6T, they were very cool to try and am looking forward to hitting them again! Pin squats have a ton of room for growth.

Those pin squats looked good Shawn as does the floor presses...lots of new moves in the mix...The 345 and 365 squats looked very strong

Thanks Ron, yup lots of new stuff indeed. Loving it all so far!

Happy birthday old guy Good way to celebrate! FS's already a respectable weight and you just started them.

haha thanks, yup I know how to party! Front squats felt pretty junky today and I had some high reps but was able to add 10lbs from last week. Think all these accessory movements will progress rather quickly, new movements tend to do that lol, but good for the head I guess

[Plateauplower]

Happy birthday. Yesterday

Looks like some strong sessions and lots of new accessories!

[fittofattofit]

Notes: ok day, deads felt junky once I got to 4pps. My goal weight was 450x5 @9 so hit thar then reached RPE 9 my first fatigue set. Move on to pin press, overshot RPE last set and hit 10. One fatigue set here had me at 9 again.....move on.
Front squats felt crappy too, managed to add 10lbs to the bar from last week but had a couple higher reps and my last set my abs actually felt like they were failing lol. Quit there, good session despite some crappy feels.
https://instagram.com/p/Beyfkj4A-Rz/

Happy Birthday .... 43 ... you're soooo ooooold!
\


Great way to celebrate the day and despite feeling junky that was a monster heavy volume session and you met most of your goals!

[wasmeFINAFLEX]

Happy Belated brother

[SixTribes]

43....Happy Birthday man! Wishing you many more and a thousand PR's !

[raynerd]

Morning Weight: 192.2

Banded hip work
Hip circle
Cat/camel
Lat pulldowns
Baby makers

BeltlessTempo squats 3:0:3
Bar x 5
135 x 5

225 x 5
255 x 5 @8
275 x 5 @9 vid
260 x 5 @9 vid (5% fatigue)

Bench: T&G
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 5

225 x 5 @5
245 x 5 @8
250 x 5 @9 vid
235 x 5 @8
235 x 5 @8.5

Narrow grip incline press:
135 x 7
165 x 7 @8.5
165 x 7 @ 10 gassed

Dun:

Notes: late one after work. Pretty tight going in but felt better as I warmed up. Tempo squats were tough but really loved them. Sad but 275 is the biggest weight I have ever squatted beltless
Bench felt pretty strong, wanted to hit 255x5 but 250 played out to be the right Weight.
Incline CGBP was a bit awkward and I gassed out fast. Chest and tris were pumped. Good session, happy with tempo squats for the first time out of the gate!

https://instagram.com/p/Be4URkoAiW6/

[raynerd]

Happy birthday. Yesterday

Looks like some strong sessions and lots of new accessories!

Thanks buddy! Ya the new program consists of the 3 comp. lifts, assistance exercises close to the comp lifts and a little bit of supplemental work for: you guessed it, the comp lifts
It should put me in good shape on the platform I am hoping.

[raynerd]

Happy Birthday .... 43 ... you're soooo ooooold!
\


Great way to celebrate the day and despite feeling junky that was a monster heavy volume session and you met most of your goals!

Haha still feel old buddy Ya it was a good session, I was a bit beat up from the wrapped squats but my strength was ok.

[raynerd]

Happy Belated brother

Thanks Simon! Much appreciated

[raynerd]

43....Happy Birthday man! Wishing you many more and a thousand PR's !

Thanks 6T!! Appreciate it

[fittofattofit]

Morning Weight: 192.2

Dun:

Notes: late one after work. Pretty tight going in but felt better as I warmed up. Tempo squats were tough but really loved them. Sad but 275 is the biggest weight I have ever squatted beltless
Bench felt pretty strong, wanted to hit 255x5 but 250 played out to be the right Weight.
Incline CGBP was a bit awkward and I gassed out fast. Chest and tris were pumped. Good session, happy with tempo squats for the first time out of the gate!

https://instagram.com/p/Be4URkoAiW6/

Very solid form and reps with the 3-0-3 tempo and you can see that Time under Tension working ... can't maintain too many sets like that before the fatigue slams you
And stop being a pussy ..... I only ever squat beltless
Bench was way too easy and looked like speed reps ... also mirin' the vascularity in your arms at 192!

[RT1957]

Strong tempo squats and nice work on the BP!!! seems I missed a Birthday...hope it was a great one and wishing you many more

[raynerd]

Morning Weight: 193

10 min walk on dreadmill

Rack-pulls x4@9 just below knee:
Bar x 12
135 x 5
225 x 4
315 x 4

405 x 4 @6
455 x 4 @8
495 x 4 @9 vid
465 x 4 @ 9 (6% fatigue)

JM press:
Bar x 7
95 x 7
100 x 7
105 x 7
110 x 7 vid
95 x 7
95 x 7

Landmine narrow row x7@9:
25/75/100/125 x 7
150 x 7 @9 vid
140 x 7 @8
140 x 7 @9 (5% fatigue)

Curls olybar: 5 sets

Dun:

Notes: ok workout, I really hate rack pulls, I set them right at my weak spot so guess it's effective but just don't like them at all.
JM press is one weird movement so spent a lot of Sets trying to get a feel for it. Tris were pumped so guess they worked.
Not much in terms of direct back work in RTS so was nice to get some rowing in.
Hit some curls for the first time in at least a year to even out my tri pump

https://instagram.com/p/Be8rA6eg7N-/

[fittofattofit]

JMs always look strange to me and when I’ve done them they seem to be a bit more stress on my elbows than a lot of other exercises that hammer the tris.
Great job on the rack pulls and looking like you were going to pop some vessels

[RT1957]

These workouts are so different than what I've been seeing you do for so long....Strong work Shawn