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  1. #1
    Back on track for 1300 raynerd's Avatar
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    Shawn's "wanna-be a powerlifter" log

    Hey folks, just closing up my old journal and starting a new chapter. I have been around for a while here, but have taken up a new interest in powerlifting. For those who have been so supportive over the last years, I thank you tremendously and have learned a ton from every one of you, and it's been inspiring watching you reach your goals!

    My last log was "Raynerd's road to 40" which I am no longer 40, but 41 and have a completely new focus with the pursuit of getting on the platform and lifting some heavy chit.

    Ok, I am competing for my first time in April 2017 at an RPS meet in Syracuse. I currently weigh 180 and will compete more than likely in the 198 class. My current bests are:
    Squat: 380lbs in sleeves
    Bench: 290lbs (T&G)
    Deads: 515lbs and 495x3

    I will be running Johny Candito's 6 week strength program for at least 3 cycles and probably do a mock meet after this and reassess. I have run JC for 2 cycles in the spring already and had some good success with it. I just came off a diet and some self programming for most of the summer and am ready to get as strong as I possibly can for April.

    JC day 1 will start probably sometime this weekend but will start logging any work beforehand in here

    Giddyup!!
    Last edited by raynerd; 08-16-2016 at 04:03 PM.
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  2. #2
    The Pump is the Cure DocJekyll's Avatar
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    You know I'm In......first, I believe.

    Let's see you get after this buddy!

    Good Luck!
    "Never Give Up. Great Things Take Time."
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  3. #3
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by DocJekyll View Post
    You know I'm In......first, I believe.

    Let's see you get after this buddy!

    Good Luck!
    Welcome kind sir, did you get your doughnut at the front door?
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  4. #4
    The Pump is the Cure DocJekyll's Avatar
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    Originally Posted by raynerd View Post
    Welcome kind sir, did you get your doughnut at the front door?
    Well yes, yes I did. And thank you very much. Nice touch to the new log! I'll be saving it though, for my post workout insulin spike tomorrow morning.
    Last edited by DocJekyll; 08-16-2016 at 04:26 PM.
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    Registered User mirroroferised's Avatar
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    Aaaaaaaaaaaand....second



    Liking the av to go with the new journal.
    365 255 480 in April!
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    In. Are you wearing a hard hat in you new Avi?

    I love the smell of a new journal.

    On to hitting your numbers and beyond Shawn. Good luck!
    My workout Log http://forum.bodybuilding.com/showthread.php?t=173649111

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    Go getcha some!

    LOL.. my fav AVI
    Maayo ang adlaw karun


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    Registered User PtReyesGreg's Avatar
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    In on the new journal Shawn! I'm excited to watch your progress as you move towards the April meet. I think you and Dave are both in for an exciting experience with John.

    I'll follow along on your IS journal as well. I've actually had a membership there since 2013 although I have never really posted over there...just a creepy lurker. I think I joined over there when FLEX and some other guys were banned here and made the move.
    Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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  9. #9
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    Did somebody say donuts?
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  10. #10
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by DocJekyll View Post
    Well yes, yes I did. And thank you very much. Nice touch to the new log! I'll be saving it though, for my post workout insulin spike tomorrow morning.
    haha, glad I could provide you with the morning spike!
    Originally Posted by mirroroferised View Post
    Aaaaaaaaaaaand....second



    Liking the av to go with the new journal.
    If your not first Dave, you are last lol, figured my kids cars helmet deadlift would be fitting.

    Originally Posted by shaneinga View Post
    In. Are you wearing a hard hat in you new Avi?

    I love the smell of a new journal.

    On to hitting your numbers and beyond Shawn. Good luck!
    Thanks Shane, yup that's my kid's cars helmet from Friday's squat party. It's strapped down tight to the top of my head since it didn't fit

    Originally Posted by MooseTequila View Post





    Go getcha some!

    LOL.. my fav AVI
    lol, love that gif, and figured you would enjoy that AV

    Originally Posted by PtReyesGreg View Post
    In on the new journal Shawn! I'm excited to watch your progress as you move towards the April meet. I think you and Dave are both in for an exciting experience with John.

    I'll follow along on your IS journal as well. I've actually had a membership there since 2013 although I have never really posted over there...just a creepy lurker. I think I joined over there when FLEX and some other guys were banned here and made the move.
    Thanks Greg, you got me more pumped than ever after your meet! I am looking forward to the experience for sure. I never really lurked at IS until John moved over, lots of strong guys there for sure. Hoping to learn some more
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  11. #11
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by MissHolly View Post
    Did somebody say donuts?
    ah chit, Shane ate them all, his diet made him batchit cwazy! Thanks for jumping in to my new nonsense Holly, all aboard!!
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  12. #12
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    well I will be in it for certain

    good luck at the upcoming meet Shawn and in the mean time, enjoy the journey towards it
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    Guess ill pop in once in a while...


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    In on first page of the dat der powerlifting journal. Looking forward to you getting teh hyooge and rising lifts. No food pron until I'm done dieting though.
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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    I'm in, bring on the gainzzzzz!
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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    In On page one of this shiny new journal. Good intro Shawn- We share the same goals. Get less weak and pick up heavy chit
    ☻/
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    10/22/16 Meet: 350/220/505 1075lb total
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    11/04/17 Meet: 424/254/551 1229lb total
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  17. #17
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by SteveWright1 View Post
    well I will be in it for certain

    good luck at the upcoming meet Shawn and in the mean time, enjoy the journey towards it
    Awesome Steve! Couldn't do it without you It's going to be a tough road but I am ready!

    Originally Posted by Jtbny View Post
    Guess ill pop in once in a while...


    what in the flying fuk
    haha beauty!

    Originally Posted by Plateauplower View Post
    In on first page of the dat der powerlifting journal. Looking forward to you getting teh hyooge and rising lifts. No food pron until I'm done dieting though.
    Welcome Tim, promise no food pron till you are ready. I really got to get my diet rolling though, I have been under-eating for some reason…why would anybody want to do that chit when the shackles are off??

    Originally Posted by wasmeFINAFLEX View Post
    I'm in, bring on the gainzzzzz!
    Awesome Simon, great to have you along!

    Originally Posted by Hammerhagen View Post
    In On page one of this shiny new journal. Good intro Shawn- We share the same goals. Get less weak and pick up heavy chit
    yessir Andrew, great Viking minds think alike!
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  18. #18
    Registered User PtReyesGreg's Avatar
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    So what's going on in here? Are you resting today? That is not very Shawn-like. j/k
    Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Jim Wendler

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    Get it to page 2 without a workout. Would seem like a Dave journal then
    365 255 480 in April!
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  20. #20
    Back on track for 1300 raynerd's Avatar
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    Lower

    Morning weight: 179.2lbs

    Warmup:
    -broomstick paused GM narrow/wide stance then trunk twists
    -lunge stretches
    -leg swings front to back, side to side in front of body
    -broomstick shoulder dislocations
    -BSS BW x 10 x 2 sets

    Squats:
    Bar x 10 paused
    135 x 6
    225 x 5
    275 x 2
    305 x 6 vid
    320 x 3 vid cuz fuk 315
    320 x 2

    Snatch grip Deads:
    135 x 5
    225 x 5
    315 x 5
    405 x 3 vid

    DB lunges holding 50lb DB's
    (Punishment for pussy squats)
    6
    6
    6

    Dun:

    Notes: was hoping my knee wraps would show this morning to take them for a spin but no go. Was up early for the dentist but never actually ate until right before this session. I pretty much did double the warmup I normally do, I found my warmup squats felt great, 275 felt beautiful. But..I had a rep goal of 10 reps at 305 and just died after 6. My first 320x3 set felt real good, I really felt I got my back and core tight.
    Second set of 320 I gassed after 2 and quit like a pussy.
    Did some lunges for punishment.

    Thoughts: I have been under eating, not on purpose, just haven't got into surplus mode completely yet. I think the extended warmup was good and bad. It made my squats feel good, but I didn't have much in the tank. Probably just diet though.
    Sunday or Monday will be JC day 1, figured I better squat today or be crippled for a week after the first lower. Not sure if I will train tomorrow, may just eat!!





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    Registered User shaneinga's Avatar
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    Well, vids still suck here on a computer. I will watch tonight at the house with my ipad.

    Still a good day in the gym. Squats were done, and you hit some nice numbers.

    In the mean time, go eat dude, let's get this gainz train rolling.
    My workout Log http://forum.bodybuilding.com/showthread.php?t=173649111

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  22. #22
    Back on track for 1300 raynerd's Avatar
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    Originally Posted by PtReyesGreg View Post
    So what's going on in here? Are you resting today? That is not very Shawn-like. j/k
    Cmon Greg….you know me better than that…. lol

    Originally Posted by mirroroferised View Post
    Get it to page 2 without a workout. Would seem like a Dave journal then
    lol, no can do Davey
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    Awesome so SUNDAY will be day 1. Looking forward to it



    Looks like a good session man. Off to youtube to watch the vids. Wtf is up with this site and embedding


    Killed those squats and deads. How you do those sgdl's with such a heavy weight is beyond me. It looks so awkward.
    Last edited by mirroroferised; 08-17-2016 at 02:16 PM.
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    Originally Posted by raynerd View Post
    Not sure if I will train tomorrow, may just eat!!
    I like where this is going...
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    Originally Posted by shaneinga View Post
    Well, vids still suck here on a computer. I will watch tonight at the house with my ipad.

    Still a good day in the gym. Squats were done, and you hit some nice numbers.

    In the mean time, go eat dude, let's get this gainz train rolling.
    I know!! WTF, you know things are azz backwards when you can watch the vids on a iPhone but not the laptop! I felt pretty loose and fluid today, just lacked power. I do need to eat better, brb, going to stuff face!

    Originally Posted by mirroroferised View Post
    Awesome so SUNDAY will be day 1. Looking forward to it



    Looks like a good session man. Off to youtube to watch the vids. Wtf is up with this site and embedding


    Killed those squats and deads. How you do those sgdl's with such a heavy weight is beyond me. It looks so awkward.
    Hope they sort out this youtube disaster!!! Seriously interfering with our damn social lives
    I was a good session, just not a strong one. Sunday may be the day…or Monday….
    Sad part is that it's 4 sets of 305x6, and had hopes of hitting 10 reps there today just to build the confidence. Ah well, I will smoke that chit on game time!

    Originally Posted by MissHolly View Post
    I like where this is going...
    haha, yes, I have been underfed Gotta fatten up a bit if I want the gainz to start rolling in dammit!!
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  26. #26
    Registered User Plateauplower's Avatar
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    You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down . I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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    Black Boxes Of DEATH... hope they fix this chit...

    Squatting 320... ain't nuttin puzzy about that... says the dood who can't even come close to that! (Hows that for some perspective? LOL )
    *Where ya wearing your helmet? Me thinks it could have special powers... just sayin...
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    Registered User mirroroferised's Avatar
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    Originally Posted by Plateauplower View Post
    You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down . I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
    I hear that
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  29. #29
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    Vids working on iPad; but all I saw was Shawn doing something with dump truck wheels in a squat rack. Looked like a SGDL...not sure though.


    405 x 3 looked sweat man. Heavy stuff today. I think your off to a real good start in here. Love the punishment sets. Great first page workout. Now go eat up tomorrow. I want to see able to see you in the video next time behind them huge plates!
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    Back on track for 1300 raynerd's Avatar
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    Originally Posted by Plateauplower View Post
    You got some decent work in. Jeez if your were closer I'd show you how it's done on the eating thing. I got that part down . I just mowed down 1200 calories of beef potatoes and ice cream and I could easily do it again right now .
    Ya it was ok, just tanked out real fast. I felt real good..until I just died in strength. lol, send me some youtube instructional vids on how to cram my pie hole

    Originally Posted by MooseTequila View Post
    Black Boxes Of DEATH... hope they fix this chit...

    Squatting 320... ain't nuttin puzzy about that... says the dood who can't even come close to that! (Hows that for some perspective? LOL )
    *Where ya wearing your helmet? Me thinks it could have special powers... just sayin...
    Black boxes are fixed!! Woohoo!! Thanks Mooseman, they weren't light squats, I just wanted to hit 305 for 10 as I will have to do that in 2 weeks on JC. Think I was trying to give myself some mental confirmation I would survive this cycle….it's a doozy, and if I survive there will be many PR's had. That being said…when I do get there, I am strapping on that faakin Cars helmet and going to town!!!!

    Originally Posted by mirroroferised View Post
    I hear that
    lol, I put some good foodz down the pail tonight, gonna pound right through to day 1!!

    Originally Posted by DocJekyll View Post
    Vids working on iPad; but all I saw was Shawn doing something with dump truck wheels in a squat rack. Looked like a SGDL...not sure though.


    405 x 3 looked sweat man. Heavy stuff today. I think your off to a real good start in here. Love the punishment sets. Great first page workout. Now go eat up tomorrow. I want to see able to see you in the video next time behind them huge plates!
    Thanks Doc! Ya the vids were working on iPhone as well, apparently it looks like its all fixed up!! All is well in the universe again Decent start today I guess, just had more reps at 305 in mind. Diet was chit the last few days so began fixing that tonight Gotta get me another set of those dump truck wheels!!
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