Shawn
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Post by Shawn on May 5, 2016 10:55:03 GMT -5
Took a peek at the records:
Men Open Equipped Bench Only/Full Meet Bench 83 Rick Marshall 185 PS Men Open Equipped Bench Only/Full Meet Bench 93 Chris Marron 205 PS
185kg = 408lbs which is within striking distance, and 205(452) is a reasonable goal if I go up a weight class.
Men Open Unequipped Squat 83 Jarret Beck 207.5 PR 12/19/2015 Moose Jaw, SK Men Open Unequipped Benchpress 83 Victor Barajas 140 PR 11/23/2014 Winnipeg, MB Men Open Unequipped Bench Only 83 Victor Barajas 142.5 Men Open Unequipped Deadlift 83 Quin Ferguson 260 PR 4/8/2015 St. John's, NL Men Open Unequipped Total 83 Quin Ferguson 590 PR 4/8/2015 St. John's, NL
Likewise for the raw stuff... these were from December (last update) but I don't think much has changed lately. Edit Quin and Chan pushed those a bit in Brandon: 212 squat & ... oh nevermind, 275 deadlift, total 607.
Squatted 217@88 in contest and tripled 200 in the gym recently Benched 150@90kg and 133 x 4 in the gym recently Deadlift is still sad_trombone.wav, but total is there easily too.
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Shawn
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Post by Shawn on May 8, 2016 16:45:20 GMT -5
2016-05-05 13:00 - 4-5 f-squat cg-benchFront Squat [*]45 lbs, 135 lbs, 225 lbs x 5 reps [*]275 lbs x 3 reps [*]295 lbs x 1 reps x2 [*]315 lbs x 1 reps x2 [*]315 lbs x 4 reps [PR 2-4 RM]
Close Grip Bench Press [*]115 lbs, 155 lb, 195 lbs, 235 lbs x 5 reps [*]250 lbs x 5 reps x4 [*]250 lbs x 8 reps [PR 8 rm]
Two-Arm Kettlebell Swing [*]88.2 lbs x 10 reps x3[PR]
Stiff-Leg Deadlift [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]205 lbs x 5 reps x3
Lat Pulldown2016-05-07 10:00 - 5-1 squat testSquat [*]45 lbs x 10 reps [*]135, 225 lbs x 5 reps [*]315 lbs x 4 reps [*]365, 405 lbs x 3 reps [*]430 lbs x 2 reps [*]450 lbs x 1 reps [*]460 lbs x 2 reps [PR 2rm]
Incline Bench Press [*]135 lbs x 10 reps [*]145 lbs x 10 reps x3
Leg Curl [*]105 lbs x 10 reps [*]95 lbs, 85 lbs, 75 lbs, 65 lbs, 55 lbs x 5 reps drop set
Cable Seated Row [*]140 lbs x 10 reps+15 reps (rest pause 3's)
Comments: 10+3RP
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Shawn
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Post by Shawn on May 9, 2016 17:26:49 GMT -5
2016-05-09 13:00 - 5-2 bench testBench Press [*]45 lbs x 10 reps [*]115 lbs, 155 lbs x 5 reps [*]195 lbs, 235 lbs x 4 reps [*]275 lbs x 3 reps [*]295 lbs x 2 reps [*]315 lbs x 1 rep, 2 reps
Squat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs x 5 reps [*]276 lbs x 32 reps [PR] KILL ME LOL
Barbell Bent-Arm PulloverDumbbell Seated PressDumbbell Lateral RaiseEZ-Bar Curl
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Shawn
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Post by Shawn on May 11, 2016 15:09:47 GMT -5
2016-05-11 13:00 - 5-3Sumo Deadlift [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]405, 445 lbs x 3 reps [*]470 lbs x 2 reps [*]495 lbs x 3 reps [PR 2 & 3RM]
Legs Up Bench Press [*]135 lbs x 10 reps [*]185 lbs x 15 reps
Dumbbell Rear Delt FlyPull-UpHyperextension
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Shawn
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Post by Shawn on May 13, 2016 17:25:09 GMT -5
2016-05-13 13:00 - 5-4 slanger benchBarbell Pin Press [*]115 lbs x 10 reps [*]155 lbs x 5 reps [*]195 lbs x 5 reps [*]235 lbs x 4 reps [*]275 lbs x 1 reps [*]295 lbs x 3 reps [*]315 lbs x 2 reps [*]325 lbs x 1 reps [*]335 lbs x 1 reps [*]345 lbs x 2 reps [PR]
Comments: Red Slingshot What the hell that was easy... Apparently I audibly laughed between reps at 345? Two-Paused Deadlift [*]225 lbs x 5 reps [*]275 lbs x 10 reps [PR]
Pull-UpRope Triceps Extension [*]100 lbs x 10 reps [*]130 lbs, 150 lbs, 170 lbs x 5 reps
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Shawn
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Post by Shawn on May 15, 2016 17:23:14 GMT -5
2016-05-15 13:00 - 5-5 front squatsFront Squat (beltless) [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [PR]
Comments: Warmup sets vid http://instagram.com/p/BFcA137iYeW Front Squat [*]275 lbs x 3 reps [*]295 lbs x 2 reps [*]315 lbs x 1 reps [*]335 lbs x 1 reps [*]355 lbs x 1 reps [*]365 lbs x 1 reps [PR]
Comments: Wooo! http://instagram.com/p/BFcCu8PiYUa Close Grip Bench Press [*]135 lbs x 10 reps [*]185 lbs x 15 reps
Paused Close Grip Bench PressTire Flip [*]200 lbs x 12 reps [*]200 lbs x 3 reps x4
Comments: Just tryin to work on my hustle http://instagram.com/p/BFcGaf_CYQC Bag CarryWeight for DistanceComments: Practicing the highland weight for distance steps using a kettlebell. Finally figured out what the hell to do! Now to work on not being terrible at it http://instagram.com/p/BFcHgFSiYUH
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Shawn
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Post by Shawn on May 16, 2016 15:46:34 GMT -5
2016-05-16 13:00 - GZCL UHF 9W 1-1 squat i-benchSquat [*]45 lbs x 10 reps [*]155 lbs x 5 reps [*]245 lbs x 4 reps [*]335 lbs x 3 reps [*]390 lbs x 3 reps x2 [*]390 lbs x 5 reps
Incline Bench Press [*]45 lbs x 10 reps [*]135 lbs x 10 reps [*]155 lbs x 10 reps x2 [*]155 lbs x 13 reps
EZ-Bar CurlCuban PressLying Leg Curl [*]85 lbs x 15 reps [*]75 lbs x 15 reps, 12 reps
Cable Seated Row
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Shawn
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Post by Shawn on May 17, 2016 15:24:39 GMT -5
2016-05-17 13:00 - 1-2 bench HB-p-squatBench Press [*]45 lbs x 10 reps [*]115 lbs, 165 lbs, 205 lbs x 5 reps [*]245 lbs x 3 reps [*]270 lbs x 4 reps x2 [*]270 lbs x 6 reps
Paused High-bar Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps x6 [*]315 lbs x 8 reps [PR 1-8RM]
Dumbbell Seated Press [*]50 lbs x 15 reps, 12 reps [*]45 lbs x 15 reps x2
Dumbbell Lateral Raise
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Shawn
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Post by Shawn on May 18, 2016 16:29:30 GMT -5
2016-05-18 13:00 - 5-3 deficit deadlifts & legs up benchSumo Deadlift [*]135 lbs x 5 reps || Deficit: 2 ins [*]225 lbs x 5 reps || Deficit: 2.5 ins [*]315 lbs x 5 reps || Deficit: 3 ins [*]380 lbs x 4 reps || Deficit: 3 ins x2 [*]380 lbs x 9 reps || Deficit: 3 ins
Comments: Dammit could have done 10 but thought I'd got that far, realized I'd counted wrong when I watched the video. First & last (AMRAP) sets: http://instagram.com/p/BFj48woCYal Legs Up Bench Press [*]135 lbs x 5 reps x2 [*]185 lbs x 10 reps [*]190 lbs x 10 reps x2 [*]190 lbs x 20 reps [20 PR]
Comments: Legs on bench Dumbbell Rear Delt FlyWeighted Hyperextension [*]45 lbs x 10 reps, 15 reps
Comments: Snatch grip barbell Pull-Up
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Shawn
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Post by Shawn on May 20, 2016 15:52:26 GMT -5
2016-05-20 13:00 - 5-4 ss-bench p-deadliftSlingshot Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]205 lbs x 5 reps [*]255 lbs x 3 reps [*]285 lbs x 4 reps x2 [*]285 lbs x 13 reps (PR 10+RM - previous best at this weight was 10)
Paused Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]305 lbs x 3 reps x6 [*]305 lbs x 11 reps [PR]
Bodyweight DipOverhead Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]135 lbs x 12 reps, 12 reps, 10 reps
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Shawn
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Post by Shawn on May 23, 2016 16:04:08 GMT -5
2016-05-23 12:00 - 5-5 SSB squat cg-benchDuration: 1 hour 30 mins SSB Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps x2 [*]315 lbs x 10 reps [PR 10] [*]365 lbs x 3 reps [*]395 lbs x 3 reps [PR 1-5 reps] (380?)
Comments: SSB @ BH90. May actually be 15lbs lighter? I hate unlabelled nonstandard bars. http://instagram.com/p/BFwTJbJiYcm http://instagram.com/p/BFwVRtiiYSB Close Grip Bench PressStiff-Leg Deadlift [*]135 lbs x 5 reps [*]225 lbs x 15 reps, 12, 15
Two-Arm Kettlebell Swing [*]88.2 lbs x 15 reps [*]88.2 lbs x 12 reps x2
Lat Pulldown [*]130 lbs x 15 reps [*]130 lbs x 12 reps x2
SwimmingWalking [*]30:00 grocery trip w backpack
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Shawn
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Post by Shawn on May 24, 2016 21:43:24 GMT -5
2016-05-24 18:30 - SHIRTY BENCHYDuration: 1 hour 30 mins Equipped Bench Press [*]45 lbs x 10 reps [*]135 lbs x 10 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps || Boards: 2 [*]340 lbs x 1.5 reps || Boards: 2 omg [*]355 lbs x 2 reps || Boards: 2 [*]375 lbs x 1 reps || Boards: 2 [*]390 lbs x 1 reps || Boards: 2 2B 1rep PR
Curl [*]75 lbs x 15, 15, 12 reps
Cuban PressCable Seated Row [*]120 lbs x 15 reps x2 [*]130 lbs x 15 reps x2
Thanks to the guys for saving my face - 340 got away really quick on the second rep. After a few weeks off I just forgot the patience needed.
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Shawn
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Posts: 244
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Post by Shawn on May 25, 2016 15:11:19 GMT -5
2016-05-25 13:00 - 2-1 squat i-benchSquat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs x 5 reps [*]315 lbs, 365 lbs x 3 reps [*]415 lbs x 3 reps x3 [*]415 lbs x 4 reps
Just not feeling it on that last AMRAP set. Elbow was getting sore during warmups, probably from fatigue/stress of bench last night. Did the extra rep and called it. Incline Bench Press [*]115 lbs x 5 reps [*]165 lbs x 8 reps x3 [*]165 lbs x 13 reps
Leg Curl [*]75 lbs x 15 reps [*]75 lbs x 15 reps - 5 normal 5 slow negs each leg [*]75 lbs x 20 reps
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Shawn
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Posts: 244
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Post by Shawn on May 26, 2016 18:39:14 GMT -5
2016-05-26 13:00 - 2-2 bench p-squatDuration: 1 hour 30 mins Bench Press [*]45 lbs x 10 reps [*]115 lbs, 165 lbs x 5 reps [*]215 lbs x 4 reps [*]265 lbs x 3 reps [*]285 lbs x 3 reps x3 [*]285 lbs x 5 reps
Paused Squat [*]120 lb, 210 lbs x 5 reps [*]260 lbs x 3 reps [*]300 lbs x 2 reps [*]350 lbs x 2 reps x6 [*]350 lbs x 4 reps
Comments: used the SSB because my arm wanted to fall off Face Pull
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Shawn
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Posts: 244
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Post by Shawn on May 30, 2016 15:31:19 GMT -5
2016-05-29 13:00 - 5-3 d-deadlifts lu-benchSumo Deadlift [*]135 lbs x 5 reps || Deficit: 3 ins [*]225 lbs x 5 reps || Deficit: 3 ins [*]315 lbs x 4 reps || Deficit: 3 ins [*]405 lbs x 3 reps x3|| Deficit: 3 ins [*]405 lbs x 5 reps || Deficit: 3 ins
Legs Up Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]205 lbs x 8 reps x3 [*]205 lbs x 12 reps
For like the first time I bothered to tuck knees up instead of just letting my legs sit neutral. Found out I could better keep my arch this way Weighted Pull-Up [*]0 lbs x 5 reps [*]35 lbs x 3 reps [*]70 lbs x 1 reps
Dumbbell Lateral RaiseNothing inspiring here, just a punch the clock workout. Elbow feeling a bit better and didn't hurt any more thanks to the pressing. 2016-05-30 13:00 - 5-4 ss-bench p-deadliftEZ-Bar CurlComments: Get the elbow juice flowing and a quick pump to fit the slingshot better. Slingshot Press [*]115 lbs x 8 reps [*]165 lbs x 5 reps [*]205 lbs x 4 reps [*]255 lbs x 3 reps [*]300 lbs x 3 reps x3 [*]300 lbs x 9 reps [PR 8-9 reps]
Comments: Red Slanger Paused Deadlift [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps [*]330 lbs x 2 reps x5 [*]330 lbs x 3 reps x2
Hook grip, beltless. Overhead Press [*]45 lbs x 10 reps [*]95 lbs x 10 reps [*]115 lbs x 12 reps [*]135 lbs x 10 reps x3
Comments: Beltless, one top set paused Rope Triceps Extension [*]100 lbs x 15 reps [*]150 lbs x 15 reps x3
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