Crushed the 800 lbs barrier.. more coming!

Sunday Night squats

So I had a good night of Squats here is the progression

135 x 10
225 x 6
315 x 6
405 x 3
Suit up straps down
545 x 3
635 x 3
675 x 2
Straps up
725 x 1
Knee wraps
775 x 1
835 x 1

All my sets felt pritty damn easy even the 835 came up much much quicker than the 785 did the week before. Squats are still being cut high.. I think its due to low hip flexiblity so I spent extra time working on some dynamic streching on my hips and legs and hope we can get it down a few more inches..






today We mixed it some light floor benches and triceps work.

Blue band on all sets and close grip
135 x 10
225 x 3
225 x 3
225 x 3
135 x 10

used a grip roller for about 4 sets with a 10 lb weight

then did 25 sets of tricep press downs with the cable 10 reps each from different bars (3) of them. Supper setted these.. Good work out.. Must say though my elbows are pretty sore from the squat session just 2 days before.. but there not bothering me as much as they have in the past after heavy squats.. Good sign..

So training is going pretty good. Im being very carefull right now not to put to much volume in my training like I have in the past and keep injuries down.

Shawn Rainey

SQUAT TODAY!

Squat
135 x 10
135 x 6
225 x 6
225 x 6
315 x 4
405 x 3
Suit Up
Straps Down
405 x 3
495 x 3
600 x 3
Straps up loose
675 x 1
Knee wraps
740 x 1
785 x 1 Very Very shaky walk out. I Cliped the rack with the weights walking out and almost dumped it but was able to stay up. This rep was way harder than it should have been but I was tired as hell from the very bad walk out.

4 sets on the leg press of 855

Called it there we got a late start and I was wiped from the squats today but .. I feel like we are making progress.

LAST THREE

Sorry for not posting in a week.. here is the last 3 workouts

Today

BENCH

bar x 10
bar x 10
135 x 10
225 x 5
315 x 3
405 x 3 3 board
495 x 3 4 board
Shirt up
585 x 3 4 board
675 x 2 4 board
695 x 2 4 board
710 x 2 4 board
710 x 2 4 board

Push presses
135 x 8 3 sets

Hang Snatches
135 x 6 3 sets


3 DAYS AGO

DEADLIFTS

All Raw

135 x 10
135 x 10
225 x 6
315 x 3
405 x 3
495 x 2
495 x 2
505 x 1
515 x 1

Seated rows

265 x 8 3 sets

Kroc Rows

3 sets of 10 each arm of 120's


7 DAYS AGO

SQUATS
No knee wraps at all this day
135 x 5
225 x 5
225 x 5
315 x 5
405 x 5
Suit up straps down
495 x 3
585 x 3
675 x 3
straps up loose
765 x 3
815 x 2
855 x 2

Leg press
855 x 10
1035 x 10
1215 x 10
1305 x 10
1395 x 10

Getting up there in the squat again!

squats tonight!

bar x 10
135 x 10
225 x 5
315 x 5
405 x 5
Suit up
495 x 3
605 x 3
715 x 3
815 x 2

Pivot Point hack squat
585 x 10
765 x 5
945 x 6

Called it there I was dead after all that. and we started late but I still got a great work out in!

Tired

Bench

bar x 10
135 x 10
225 x 8
315 x 5
405 x 3
shirt up
495 x 3 off 1 board
585 x 3 off 1 board
600 x 2 off 1 board
600 x 2 off 1 board
Back to raw
135 plus 90 lbs hanging from bands
3 sets of 10 reps

dumbell bench
120's for 3 sets of 8

cable tricep work
6 sets of 10 reps

the shirt work really tore me up this day.. went to bed early.

Hey all! Hows it going with every ones Training!

Tues training

Bench

Bar x 10
135 x 10
225 x 5
315 x 5 on 2 board
405 x 2 on 2 board
shirt up
495 x 3 on 2 board
515 x 3 on 2 board
515 x 3 on 2 board
565 x 2 on 2 board

All these sets felt pretty good, My main spotter/work out partner is still learning me and how I do things and look so the lift offs were not perfect but they are getting better. But when I take lift offs that arnt great this deffently takes away from the sets. Its ok Only 6 weeks in and doing these weights with relitive ease is a good sign.

Kennelly dumbells

40's 3 sets of 10 reps

Cable press downs

180 lbs for 3 sets of 10

Good news... soon I will be back on cycle of Tribustol ( thanks NES, tribustol.com ) along with another cycle of creatine monohydrate and Glutamine. these all together for me give me amazing results. If you look in my past posts I did a review of the product if your wondering, or you can just check out the site. Great product.

Tonight a bit of a deadlift and squat work out. I will post it later

see ya everyone.

www.tribustol.com
http://www.prowriststraps.com

Shawn Rainey

Pain in the Elbow's

Today sucked ass...

Had a lot of pain in the elbows from the Squat day on Sunday..
So this is what I did manage to do before I had to stop.

Bench
Bar x 10
135 x 10
225 x 6
315 x 3
315 x 1
Shirt up
495 x 3 off 3 board
585 x 2 off 3 board

Had to much pain in the elbows, It hurt like hell to push so I took the shirt off and did some dumbbell benches.
95 x 10
95 x 20 ( yes 20 reps at 95lbs dumbells ) :-)
120 x 9

I was a little happy with the dumbbell work but still had to stop due to pain.

I spent most of the work out helping Ricky and Tamara.
They both had good days on the bench and both are making steady progress.


Shawn Rainey

Sorry about the lack of posts the last few days guys.. trying to get a time to write these posts.. with owning your own business and all that it can be hard to find time for stuff sometimes..

Ill skip the last few work outs of bench and back work and go strait to today.

Squat day

SQUAT
bar x 10
135 x 5
225 x 5
315 x 5
Suit up
495 x 5
585 x 2
675 x 1
765 x 1 this was shaky and I felt like I just didn't get set up right and was off balance some. Kinda sucked.. It almost felt like one size was heavier than the other.
lastly
675 x 3 this felt awesome. I felt like I crushed this weight easy.. and owned it!

HACK SQUAT
315 x 6
585 x 6
675 x 6
675 x 6
675 x 6

Some leg extensions and leg curls to finish it off..

I finally feel like my system is getting back use to handling heavy weights again. I think next session I am gonna do a lot of rep work at 700 lbs. Really work on getting deep and exploding on each rep. Try for at least 4 sets at this weight.

My other training partners Tamara and Ricky both did well. Tamara is starting to get her leg strength back as well, Much improved her raw squat over the last few weeks and Ricky had another PR with a 305 squat. he did 2 sets of this. He has tons of leg strength. Were just trying to get him use to the weight on his body. He is making leaps and strides every week as well as Tamara is too. Her's is coming a little slower as she is also trying to loose weight at the same time and is slowly doing that as well. Everyone is doing good! Can't wait for the next workout like always!

Stay strong & strive to be the best every day!


Shawn Rainey

Blood and Iron!

Today had a short but good workout on them legs..

Squats

Bar x 10
135 x 5
135 x 5
225 x 5
315 x 5
Put on loose suit.
405 x 3
495 x 3
635 x 2 ( nose started to bleed on the 2nd rep )
I grabed a spotter on this set and he grabed the right side of the bar on the 1st rep, thou I didn't need it at all almost knocked me over but then I got a 2nd rep easy.

Leg Machine (its a mix of leg press and squat type of device )
405 x 8
585 x 8
675 x 8

Leg Press
675 x 8
855 x 8
945 x 8
1035 x 3

Called it there since I wasnt feeling 100% today.

Tomarrow is shirt bench work and im looking forward to that. Hopefully I will feel better.

Deadlifts, 1st one's since july 2010

1st day of deadlifts since July of 2010

I pulled pretty good considering its been so long.

Deadlifts
135 x 5
135 x 5
135 x 5
205 x 3
345 x 3
415 x 3
465 x 2
515 x 0
415 x 3

Bent over rows ( strict )
155 x 4 sets of 8 reps

Hammer strength seated lat rows
315 x 3 sets of 8 reps

Hammer strength seated lat pull downs
225 x 3 sets of 8 reps

Dumbell shurgs
120's for 3 sets of 10 reps

Then I did a few sets with a grip foam roller with a 10 lbs weight...

Got a good work out it.. This workout took a little longer than I would have liked or would have liked to got a few more things in but spent a good amount of time teaching form to Tamara and Ricky. Not that I mind at all.. Someone has to help the newer lifters out and teach.


Tamara and Ricky both worked on figuring out what is gonna work for them in the deadlift as they both have little or no experience at this point with it. Got to start somewhere and there is no better time like the present!

Success is what happens when Preparation Meets Opportunity!

Good day for all..


Shawn Rainey

Just a year off and back at it!

Hey all, wow its been a long time hasn't it..

Well let me give you a bit of a update and a reason for my absence. Just over a year ago my girl friend and I had some problems that needed to be fixed and we needed to find a better income and some income. Well with the help of a family member we started our own business and opened a food cart. (www.pdxsausageshack.com) if any of you were wondering..

Well after a year of being open we finally have started to go back to the gym. Tamara and I also have a new training partner in her step dad Ricky. Before this he had ZERO gym experience so he will be learning from scratch.

Well we have been training for 2.5 weeks so what ima do is just do a quick highlights from the past 2 1/2 weeks.

WEEK ONE
Shawn - Benched 225 for 2 or 3 and felt heavy for me.
Tamara and Ricky got up to 95 lbs on the bench

Shawn Squated 315 for a few reps
Ricky got to 135 on his squat
and Tamara did 75 lbs on her squat.

WEEK TWO
Shawn Benched 385 in a very loose bench shirt and a 405 squat
Ricky did a very slopy bench of 185 and had some good sets of 135
Tamara did a 110 bench

WEEK THREE
Shawn Benched a 500 lbs bench in a bench shirt. very sold lock out and good speed on the bench. Shawn also squated a 585 for 2 reps in a loose squat suit. felt very easy on both of these lifts.

Tamara hit a 165 bench for a set of 3 reps and squated 2 PR's of her life. Hitting a 275 squat for 2 sets of 1 rep each and a 225 for 7 reps ( great job tamara! )

Ricky did very well this week as well doing 2 sets of 205 for 1 rep on the bench and a good set of of 5 of 185 on the bench. In the squat he did some sets with 185. Great Progress Ricky. If he keeps training with the intensity he has been the sky is the limit for him.


from now on I will keep a detailed record of each work out like I did before.
thanks everyone. Have a great day. See ya in a couple!


Shawn