Alright...
So some of you may have noticed I havent posted in a few days.. my bad.. been kinda busy.. well what is going on is im taken a few weeks to let my body just rest because if you havent noticed ive been going balls to the wall for a while now. Its time to back off a bit and let my body rest. So I will start posting again next week.. Again if there is anything I can do for anyone please let me know!
Shawn Rainey
Thursday, July 29, 2010
Tuesday, July 20, 2010
resizing the apex
So I started Modifying the Back of a size 48 APT Apex 2 ply bench shirt today. Im making the back bigger so I can fit in it and still keep it a closed back so its wabdl legal. I tried it on with the back slit half way down.. wow this is gonna be the most extreme shirt I have ever used to date. This thing is fitting on me and feels just as stiff as an OverKill Shirt I tried that was my size. Since I have a 53.5 inch chest and I am gonna use a 48 2ply you should get the idea. It will defiantly take a while for the shirt to be broken in and usable for full range. Just 1st impressions I think it will probably take 700+ lbs to touch in. I guess its time to get to work on them triceps hard core...
Sunday, July 18, 2010
The bad and the Good
Ok so yesterdays meet didn't go so great for me.. I ended up weighing 259 on the dot, so that was good but my lifting didn't do so well. durring warm ups everything felt heavy as hell so I droped my opener from 584 to 551. on my 1st attempt I got it but my arms were buckling back and I ended up racking it before the rack command.. 2nd attempt went for the same weight and got it. then on the 3rd attempt I went for 650 for the win since Troy Chun put up 643 on his 3rd. So I jacked my shirt real hard and I went for it.. Then I couldn't touch it and I ended up dumping it just trying to touch. oh well I guess every meet cant be great.
on the bright side Tamara did well and ended up with 2 world & National record benches and 3 state record benches. Her best was 225 lbs. That is awesome!
on the bright side Tamara did well and ended up with 2 world & National record benches and 3 state record benches. Her best was 225 lbs. That is awesome!
Thursday, July 15, 2010
weighing 268.8 lbs
Ok so I woke up today ( one day before weigh ins ) and I weigh 268.8 lbs. I have to get under 259 lbs. So I have 9.8 lbs to loose today. Since I need to work today to make some money I will just fast the rest of the day and then after work head to 24 hour fitness and use there sauna, this should only take a few hours probly around 3 for me...
These are the records for WABDL Open 259 Men
WA State 606 lbs
World and national 710
lift attempts
1st 584
2nd 607
3rd 644
4th ?
So we will see what happens on Sat...
These are the records for WABDL Open 259 Men
WA State 606 lbs
World and national 710
lift attempts
1st 584
2nd 607
3rd 644
4th ?
So we will see what happens on Sat...
Wednesday, July 7, 2010
Trying to kick this cold!
Ok the last few days I have been fighting this damn cold. hacking up shit for the last few days all day long.. not fun!
Anyways today was the last bench day before Olympia, it went ok but I am a bit frustrated I didn't perform as well as I wanted too. I felt like I couldnt get set up and tight like I normaly do. My arch felt horible and it was like I was benching on a water bed today... well that is how it felt and Ben said it looked just like that. GRRR pisses me off.
Bench
135 x 5 wide grip
135 x 5 mid grip
225 x 5 wide grip
225 x 5 mid grip
315 x 3
415 x 1 had a bit of help with this.. should have known then it wasn't gonna be great.
Shirt up into super katana shirt I will be wearing at the meet.
505 x 2 to 2 board
565 x 1 full range ( felt off balance like one side was way heavier than the other )
605 x 1 full range ( got it, but moved slow, no speed )
635 x 1 full range ( again got it, faster off the chest but weak transition speed )
655 x 0 full range ( Felt like the shirt binded up on me in a weird way and had to have spotters take it, I was tired as hell after this set )
I called it there and helped tamara with her sets and found her openner is going to be 187.2 lbs. this will be easy for her as 185 today looked like a warm up set and she slammed up 215 today with no problems. I am going to open with 584, I was thinking before today's work out of opening 607 but I wanna make sure I get a lift in. 606 is the open WA state 259 record that im sure I will break and it looks like adrian's 710 record will be safe at least till worlds.
Anyways today was the last bench day before Olympia, it went ok but I am a bit frustrated I didn't perform as well as I wanted too. I felt like I couldnt get set up and tight like I normaly do. My arch felt horible and it was like I was benching on a water bed today... well that is how it felt and Ben said it looked just like that. GRRR pisses me off.
Bench
135 x 5 wide grip
135 x 5 mid grip
225 x 5 wide grip
225 x 5 mid grip
315 x 3
415 x 1 had a bit of help with this.. should have known then it wasn't gonna be great.
Shirt up into super katana shirt I will be wearing at the meet.
505 x 2 to 2 board
565 x 1 full range ( felt off balance like one side was way heavier than the other )
605 x 1 full range ( got it, but moved slow, no speed )
635 x 1 full range ( again got it, faster off the chest but weak transition speed )
655 x 0 full range ( Felt like the shirt binded up on me in a weird way and had to have spotters take it, I was tired as hell after this set )
I called it there and helped tamara with her sets and found her openner is going to be 187.2 lbs. this will be easy for her as 185 today looked like a warm up set and she slammed up 215 today with no problems. I am going to open with 584, I was thinking before today's work out of opening 607 but I wanna make sure I get a lift in. 606 is the open WA state 259 record that im sure I will break and it looks like adrian's 710 record will be safe at least till worlds.
Monday, July 5, 2010
Band dead day
So instead of squating today we did some deadlifts with bands..
deadlifts
135 x 6
135 x 6
Add bands 220 lbs of tention at top
135 x 3
135 x 3
225 x 3
315 x 1
315 x 1
365 x 1
365 x 1
410 x 1
410 x 1
410 x 1
365 x 1 added another set of bands for ( 300 at top )
315 x .5 added another heavyer band green ( probly about 450 to 500 lbs of tention at top.. this was way to much )
3 sets of seated rows with weight and bands
Bent over rows with 225 3 sets of 8 reps
called it there
deadlifts
135 x 6
135 x 6
Add bands 220 lbs of tention at top
135 x 3
135 x 3
225 x 3
315 x 1
315 x 1
365 x 1
365 x 1
410 x 1
410 x 1
410 x 1
365 x 1 added another set of bands for ( 300 at top )
315 x .5 added another heavyer band green ( probly about 450 to 500 lbs of tention at top.. this was way to much )
3 sets of seated rows with weight and bands
Bent over rows with 225 3 sets of 8 reps
called it there
Friday, July 2, 2010
NOT BAD FOR A GIRL!
Speed bench day!
So I know what your thinking, "wasn't your max effort just 2 days before?"
well yes it was, and your point? haha yeah kinda early but adrian was doing his today so why not. Time to stop being a pussy and push some weight around.
So I kept it pretty simple today and just used chains and lots of them
Bench
Bar x 10
bar x 10
bar x 10
135 x 8
135 x 8
135 x 8
135 x 3 plus 100 lbs of chain
135 x 3 plus 100 lbs of chain
135 x 3 plus 150 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
225 x 3
135 x 10
then I did some dumbbell hammer curls 3 sets of 8 reps
then I did 3 sets of 6 reps of dips from rings suspended from the ceiling.. holy crap thous are hard just to stay up. Since there not solid and just want to swing around. ( This is the same as what gymnasts use )
then I spent the rest of the time helping tamara get ready for this meet, this is what she did and had some PR's
warm up sets ect..
135 x 3
175 x 1 ( this will be her opener next meet )
205 x 1
215 x 1 PR ( and this is 1 lbs over the current wabdl world record for her age and weight )
220 x 1 PR
225 x 1 PR - Finally she can now say she is in the 2 wheel club.. that is awesome! and to think she is only 20 years old. Not bad for a girl!
I am very proud of her and she is making progress and has a lot of potential for the future!
So I know what your thinking, "wasn't your max effort just 2 days before?"
well yes it was, and your point? haha yeah kinda early but adrian was doing his today so why not. Time to stop being a pussy and push some weight around.
So I kept it pretty simple today and just used chains and lots of them
Bench
Bar x 10
bar x 10
bar x 10
135 x 8
135 x 8
135 x 8
135 x 3 plus 100 lbs of chain
135 x 3 plus 100 lbs of chain
135 x 3 plus 150 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
225 x 3
135 x 10
then I did some dumbbell hammer curls 3 sets of 8 reps
then I did 3 sets of 6 reps of dips from rings suspended from the ceiling.. holy crap thous are hard just to stay up. Since there not solid and just want to swing around. ( This is the same as what gymnasts use )
then I spent the rest of the time helping tamara get ready for this meet, this is what she did and had some PR's
warm up sets ect..
135 x 3
175 x 1 ( this will be her opener next meet )
205 x 1
215 x 1 PR ( and this is 1 lbs over the current wabdl world record for her age and weight )
220 x 1 PR
225 x 1 PR - Finally she can now say she is in the 2 wheel club.. that is awesome! and to think she is only 20 years old. Not bad for a girl!
I am very proud of her and she is making progress and has a lot of potential for the future!
Thursday, July 1, 2010
Space ship benching
Bench day
Bench Press
bar x 10
bar x 10
135 x 10
225 x 10
315 x 6
405 x 3 to 1 board raw
shirt up
545 x 3 to 1 board
615 x 2 to 1 board
615 x 1 to 1 board
645 x 1 to 1 board
Take off shirt
drop weight to 185 of bar weight for rest of sets and use longer dead lift bar
add 1 green band streched under bench from one end of bar to other
2 sets of 8 reps
add 1 red bad to the green one
2 sets of 8 reps
add 100 lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 50 more lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 2 35 lbs keddle bells hanging from bar ends by bands, to the 2 bands ( red and green ) and 150 lbs of chain and 185 lbs of free weight.
2 set of 3 reps
talk about working lock out strength, that is a good way to do it.
after that I did some tricep and shoulder work including some ring push ups.
called it a day there but I felt like I was being lazy that day.. grrrr... im kicking myself for not working harder..
Bench Press
bar x 10
bar x 10
135 x 10
225 x 10
315 x 6
405 x 3 to 1 board raw
shirt up
545 x 3 to 1 board
615 x 2 to 1 board
615 x 1 to 1 board
645 x 1 to 1 board
Take off shirt
drop weight to 185 of bar weight for rest of sets and use longer dead lift bar
add 1 green band streched under bench from one end of bar to other
2 sets of 8 reps
add 1 red bad to the green one
2 sets of 8 reps
add 100 lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 50 more lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 2 35 lbs keddle bells hanging from bar ends by bands, to the 2 bands ( red and green ) and 150 lbs of chain and 185 lbs of free weight.
2 set of 3 reps
talk about working lock out strength, that is a good way to do it.
after that I did some tricep and shoulder work including some ring push ups.
called it a day there but I felt like I was being lazy that day.. grrrr... im kicking myself for not working harder..
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