Shawn's Wanna-be-a-powerlifter Journal

[raynerd]

Alright, it's time for an intervention. Please put the barbell down. This is becoming a problem man. I feel like a 5 year old girl reading your journal right now. 2x430? I think the journals for the professional weight lifters is down the hall. Man, I have no doubt that you're going to destroy 1,300! Keep up the great work my friend!

Lol thanks Trent! I am about ready to get this meet over with, and I promise I will be lighter than you and weak as a kitten by the beginning of summer

[raynerd]

Damn, beastly squats, congrats nailing that PR!

Thanks Hammy! Was very happy with that PR, it was my one goal to hit before the meet.

[fittofattofit]

Quick overload bench session with Slingshot, all singles:

135
185
225
265
295
315
330
340 PR @10

Dassit

Awesome to hold 340 in your hands and bench it regardless of the SS!

Thanks Andrew, I need to be hard on myself when it comes to depth. I am notorious for missing depth in the past, especially that first rep...the one that’s going to count on the 28th. But, that being said, I am still very happy with how that 425 felt, it was a big confidence boost and that’s what I need to get my azz in the hole in the squat. I will be hitting it again Monday and if I don’t hit depth I will redo it until I do: D

Morning weight: 194

Dun:

Notes: better session today, squats felt stronger and hit a 430x2@8.5 PR. This was a goal of mine during my prep since I started it. Last year while trying to break the 425 state record, I had 430 on the bar and lost my balance and took a step on this 3rd attempt. It was damn heavy and blew out both my eyes from the struggle.
Today it felt good, for sure 3 reps there and maybe 4!
Bench was weird today, the bar was allover and my stabilizers felt weak, probably the weekend slingshot work effecting me here but 255x6 was still decent. It was bench assistance work so not reading too much into it. Comp. doubles on Wednesday and we will see where I am at.

Thought that double looked great Shawn and a huge bump on last year when you think of it!

Morning weight: 194

Banded shoulder work
Lat pulldowns
Cat/camel

Bench: x2@9

Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2
245 x 1

265 x 2@7
275 x 2@8
285 x 2@9.5
270 x 2 @9

Deads: x2@9
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1

495 x 2 @8 vid
515 x 2 @9 vid PR

Seated OHP: x4@8 repeat

Bar x 12
135 x 4
155 x 4
165 x 4@8
165 x 4@8.5
165 x 4@9

Front squats:

Bar x 8 paused
95 x 4
135 x 4
165 x 4
185 x 4

Dun:

Notes: late long one tonight again. Bench went decent, had a goal of 285x2@9 and it was a 9.5 so happy enough.
Deads felt rough right off the hop. Had a goal of 525x2 but after 495 I knew I should lower my expectations. 515x2 is a PR but I know I am stronger than that right now. Ah well, they just weren’t there tonight.

https://instagram.com/p/BhdHJU3h7vX/

Everything is coming together ... squats at 430 yesterday, 285 bench was strong and controlled today, and the deads were a new PR
I know you thought the deads felt heavy (because they are .... duh) but what really impressed me was how fast off the floor the 2nd pulls were @ 495 and 515 ... faster than your first pulls. Like I said ... heading for the 1000 club with just tow lifts

[raynerd]

Morning weight: 196

Hip circle
Banded hip work
Baby makers

2ct beltless pause squats:
Bar x 8
135 x 3

225 x 3
275 x 3 @6
295 x 3 @8
315 x 3 @9
295 x 3 @9

Low pin press: x3@9

Bar x 12
135 x 5
185 x 3

225 x 3
245 x 3@8
255 x 3@9
240 x 3@8
240 x 3@8.5

SG SLDL’s x4@8 repeat

135 x 5
225 x 4
315 x 4
315 x 4

Dun:

Notes: what an awful feeling workout. I swear if Drew wasn’t here I would have walked out in my first squat warmup with the bar. Hips hurt, back was feeling crappy. Plowed my way through but it was a complete mental grind having to force myself under the bar each and every set. Woke up with a slight headache today so maybe fighting a big or something. Ah well, I think I should get a participation medal today lol.

[raynerd]

Awesome to hold 340 in your hands and bench it regardless of the SS!





Thought that double looked great Shawn and a huge bump on last year when you think of it!


Everything is coming together ... squats at 430 yesterday, 285 bench was strong and controlled today, and the deads were a new PR
I know you thought the deads felt heavy (because they are .... duh) but what really impressed me was how fast off the floor the 2nd pulls were @ 495 and 515 ... faster than your first pulls. Like I said ... heading for the 1000 club with just tow lifts

Thanks Andrew, the slingshot is always fun, my biggest obstacle was trying to get 340 off the hooks. Could definitely used a lift off

I was very happy wih the 430 double, I need to revenge that lift from last year so what better way than to double it in training 3 weeks out!!

Deads have been strong weight wise, I just haven’t had a “good” day when things just feel strong and click. I am always feeling either beat up or the weights just feel heavy no matter what’s on the bar. I know Mike Tuscherer is extremely smart with his programming so I can only hope that the day things feel “good” is game day like they are supposed to.

This program has been real good though, the numbers I am putting up at a much lighter weight don’t lie. My body is ready for a holiday

[RT1957]

Thanks Ron, squats are feeling unstoppable right now. Think the judges would have to be pretty generous with giving me depth on those ones though. I have a weird thing where my left side hits depth and my right leg doesn’t seem too. Obviously this is due my right hip problems, but I need to get deeper than that to make it a sure thing

Mine is the opposite...right goes lower than the left...a lot of strong work Shawn...I have lots of vids to go through

[SixTribes]

I go away for a little bit and you get stronger...a lot stronger, congrats on the recent string of PR's..great stuff in here as always..

[fittofattofit]

Thanks Andrew, the slingshot is always fun, my biggest obstacle was trying to get 340 off the hooks. Could definitely used a lift off : p

I find 340 on my shoulders ready to squat feels heavy-as-phuk so 340 pressing off the chest is just animal!

I was very happy wih the 430 double, I need to revenge that lift from last year so what better way than to double it in training 3 weeks out!!

Deads have been strong weight wise, I just haven’t had a “good” day when things just feel strong and click. I am always feeling either beat up or the weights just feel heavy no matter what’s on the bar. I know Mike Tuscherer is extremely smart with his programming so I can only hope that the day things feel “good” is game day like they are supposed to.

This program has been real good though, the numbers I am putting up at a much lighter weight don’t lie. My body is ready for a holiday

i'm sure that's the way it's meant to work = pushing the boundaries every session so that you're always fatigued cos you're always in PB zone, and then easing off for two weeks and coming back rested, recovered and carbed up to smash it on comp day

[thehobbes]

Way to bust it out on a day you weren't feeling it. Those days where everything feels like chit can be some of the most valuable building days IMO. It's raining, you're hungry, you're tired, but you gotta attack that zombie like a rabid dog and rip his head off to warn the others of your brutality - RARRWWW!

[raynerd]

Morning weight: 196

Banded hip work
Hip circle
Baby makers

Squats: x3@9
Bar x 8 paused
135 x 5
225 x 3
315 x 1
350 x 1

Wraps:
375 x 1
390 x 3 @7
410 x 3 @7.5 vid
425 x 3 @9.5 vid PR (toughest set of prep)

550lb walkout 10-15sec

T&G bench x 2 @9:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2
255 x 2

270 x 2 @7
280 x 2 @8 vid
290 x 2 @10 vid
275 x 2 @9

CG floor press x5@8 repeat:
175 x 5
205 x 5 @7
220 x 5 @8
220 x 5 @9

Dun:

Notes: feeling quite a bit better today, cancelled training yesterday due to Ebola. Squats were feeling pretty good, 410x3 felt great so figured a 425x3 PR was in the books. Damn that got heavy quick, first rep was a grinder but felt I messed up my form so hit the second, second went real good so had no problem deciding on the third....third rep hit me hard but ground it up for the PR.
Bench went well, 270/280 felt awesome. First rep of 290 was fairly fast but don’t know what dafuq happened on the second....it went every direction but up, before it finally went up still happy with that!
This week is messed up and I have to do day 2 tomorrow. Not expecting much on comp bench and deads after today but it’s the only time to get it in. Last program session will be Friday.

[raynerd]

Mine is the opposite...right goes lower than the left...a lot of strong work Shawn...I have lots of vids to go through

Haha sounds like we should lend each other a hip for our training days

[raynerd]

I go away for a little bit and you get stronger...a lot stronger, congrats on the recent string of PR's..great stuff in here as always..

Thanks buddy and good to see ya back. The final push is on, less than 2 weeks away! Hopefully it all peaks at the time it’s supposed to lol

[raynerd]

I find 340 on my shoulders ready to squat feels heavy-as-phuk so 340 pressing off the chest is just animal!


i'm sure that's the way it's meant to work = pushing the boundaries every session so that you're always fatigued cos you're always in PB zone, and then easing off for two weeks and coming back rested, recovered and carbed up to smash it on comp day

Ya 340 is pretty ridiculous to unrack, would have loved a liftoff.
I have been pushing hard that’s for sure, the wrapped squats are overload work too so that’s never going to make the deads feel crispy. Looking forward to next week, openers on Monday than it’s cruise control!

[raynerd]

Way to bust it out on a day you weren't feeling it. Those days where everything feels like chit can be some of the most valuable building days IMO. It's raining, you're hungry, you're tired, but you gotta attack that zombie like a rabid dog and rip his head off to warn the others of your brutality - RARRWWW!

Thanks Hammy, yup best part of that workout was that I got it done. Some days u just have to dig deep and crush it. I got sick for a couple days so that explains it, better now though

[TM79]

Amazing sets today Shawn! Super duper heavy on everything and congrats on the PR! I've never tried wrapped squats but am pretty sure you would not see me doing 400+ with them. Maybe 300? Honestly, I was incredibly impressed before learning that you were suffering from Ebola. Now I just know that you aren't human. Way to get after it my friend!

[raynerd]

Morning weight: 194

Comp bench: x3@9:

Bar x 10 of CGBP/Ultrawide/comp
135 x 5
185 x 3
225 x 3
250 x 1

260 x 3 @8
270 x 3 @9
255 x 3 @8.5

Deads: x3@9

135 x 5
225 x 3
315 x 2
405 x 1
455 x 1 stopped there

Seated OHP: x5@8 repeat:

Bar x 10
135 x 5
155 x 5 @8
155 x 5 @8.5
155 x 5 @9

2ct paused squats: skipped

Dun:

Notes: well that was a slacker session. Pretty beat up from yesterday so was trying not to push it too hard to avoid an injury before the meet. My warmup set of deads started to feel worse rather than better so called it at 455. Unfortunately we had to train today not tomorrow as I am going out of town tomorrow until Thursday evening. Will crush it on my last day Friday.

[Plateauplower]

Amazing work in here. You will crush it. Deads the day after heavy overload squats probably not ideal, probably been better to do them yesterday and just do what you could. The next day the fatigue seems to set in when going really heavy. You are killing it though. Going to be breaking some records at the meet!

[RT1957]

Strong squats Shawn.....guttin out those 3 with 425.....huge squat progress!! Nice work on the 2x290 BP

I can see why you were beat up for the next session...still got a lot of good work in

[raynerd]

Morning weight: 198

Banded hip work
Hip circle
Baby makers

Squats: x2@9
Bar x 6 paused
135 x 5
225 x 3
315 x 1
350 x 1

Wraps:
380 x 1
400 x 2 @7 vid
430 x 2 @8.5 vid

2ct pause bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3

225 x 2
245 x 2
260 x 2 @8
270 x 2 @9.5
255 x 2 @8.5

Pendlays:
135 x 5
215 x 5
225 x 5
225 x 5

Dun:

Notes: well that’s a wrap on meet prep. Good finish plan was to double my opener and double my second attempt....
Check
2ct bench went decent and didn’t put much effort into Pendlays.

Monday I will do openers in singlet with commands

https://instagram.com/p/BhzjCkWnd5l/

[raynerd]

Amazing sets today Shawn! Super duper heavy on everything and congrats on the PR! I've never tried wrapped squats but am pretty sure you would not see me doing 400+ with them. Maybe 300? Honestly, I was incredibly impressed before learning that you were suffering from Ebola. Now I just know that you aren't human. Way to get after it my friend!

Thanks Trent, wraps are fun but annoying at the same time. Self wrapping is pretty tiring so by the time u get under the bar u just want to squat and get the fukkers off. Ebola was good that day but still have a little lingering on, just enough to let me know it’s not done with me

[raynerd]

Amazing work in here. You will crush it. Deads the day after heavy overload squats probably not ideal, probably been better to do them yesterday and just do what you could. The next day the fatigue seems to set in when going really heavy. You are killing it though. Going to be breaking some records at the meet!

Thanks Tim! Ya knew that deads and bench weren’t going to go well after that heavy-azz day before it. Definitely could have got injured pulling heavier weight that day. The wrapped squats take a big toll on me every week and that’s with me reducing the scheduled volume. Looking forward to having a good meet then I will be changing things up completely for a break. I’m tired buddy

[raynerd]

Strong squats Shawn.....guttin out those 3 with 425.....huge squat progress!! Nice work on the 2x290 BP

I can see why you were beat up for the next session...still got a lot of good work in

Thanks Ron, that was one helluva tough set of 3 on squats! Felt that one for days. Happy with the 290x2 too just really don’t know what happened that second rep lol.

[fittofattofit]

You really committed to that 430 ... good depth and looked like good strength in reserve. Easy, peasy 270 bench!

[TM79]

This must be the calm before the storm? Hopefully the Ebola has subsided and you are getting geared up for the meet. Really looking forward to seeing a bunch of state records!

[raynerd]

Morning weight: 194.8

Openers:

Squat: 400

Bench: 275

Deads: 500

4 hours sleep after nights but went ok. Deads were done from 135 to 500 in 12 min to get the boys off the bus, moved fast but had a hitching hiccup at lockout.
All and all felt good and confident with my openers!

https://instagram.com/p/Bh7RCSAnnT4/

[raynerd]

You really committed to that 430 ... good depth and looked like good strength in reserve. Easy, peasy 270 bench!

Thanks Andrew! Think I am in good shape for Saturday, either way it’s going to be a ton of fun! Looking forward to hanging with Dave and John most of all

[raynerd]

This must be the calm before the storm? Hopefully the Ebola has subsided and you are getting geared up for the meet. Really looking forward to seeing a bunch of state records!

Thanks Trent, yup did my openers workout today with commands, so pretty much rest up and eat up! Speaking of which....got me some ice cream to eat
As for state records, I am hoping I get the squat record. The dead record is 555, so it would have to be a real real good day for me to pull 560. See how my second at 530 goes and play it from there.

[fittofattofit]

Very strong on the squat and bench and so quick addressing the bar for the pull! Nice hook grip as well
So what are your planned 2nd lifts?

[raynerd]

Very strong on the squat and bench and so quick addressing the bar for the pull! Nice hook grip as well
So what are your planned 2nd lifts?

Thanks Andrew, lol think I was extra fast with that pull as I had about 3 min to get to the end of the street to grab my boys from the bus. It bit me in the azz though with that weird hitch, but no biggy.

So first and seconds are planned. 3rds will be a bit more flexible depending on how things go.

Squats: 400/430/450-455
Bench: 275/285/295-300
Deads: 500/530/550-560 (may be less, we will see how 530 goes)

The best meet ever for me would be:
455 (430 state record) / 300 / 560 (555 state record)

I would have to be on fire for that performance though. Main goals are to beat all my lifts last year at minimum, get that 430 for the state squat record and as close to 1300 as possible.

Deads are the wild card, I have an average E1RM around 560 from this training block. I have only ever successfully pulled 535. I missed 550 about 14 weeks ago but not by much, so just have to see how things go with the day

[fittofattofit]

Thanks Andrew, lol think I was extra fast with that pull as I had about 3 min to get to the end of the street to grab my boys from the bus. It bit me in the azz though with that weird hitch, but no biggy.

So first and seconds are planned. 3rds will be a bit more flexible depending on how things go.

Squats: 400/430/450-455
Bench: 275/285/295-300
Deads: 500/530/550-560 (may be less, we will see how 530 goes)

The best meet ever for me would be:
455 (430 state record) / 300 / 560 (555 state record)

I would have to be on fire for that performance though. Main goals are to beat all my lifts last year at minimum, get that 430 for the state squat record and as close to 1300 as possible.

Deads are the wild card, I have an average E1RM around 560 from this training block. I have only ever successfully pulled 535. I missed 550 about 14 weeks ago but not by much, so just have to see how things go with the day

So what is the competition called? It would be cool if it's posted on youtube ... would be good to see you all competing
Whatever happens you're set to blow away your old records and total and that state squat record looks on very shaky ground atm