weak back... but im back

So its been a while since I posted. I wasn't sure I was gonna ever be able to lift heavy again due to a car wreak I was in but after nearly 2 years after the wreak I am back pushing heavy weights again. Of course not where I left offatbut we are getting there. So more about this in a later post but I will post my dead lift work out I did today. Dead lift 135x10 225x5 315x3 415x3 470x1 Seated lat pulls 195 for 3 sets of 8 Nose pulls 120 for 3 sets of 8 Lat pull downs 165 for 3 sets of 8 Today felt ok considering my back is my weak spot right now.

New Year

Happy New Year ALL!

1st work out of 2012..

Today since the body was a bit worn down from the weekend of late hours at work and last work out session we did a back and shoulder Quick circuit training session.. Started with back and then went to shoulders

Back
4 sets of 10 to 12 reps each with about 60% of max (about)

Seated Rows
Cable hip and low back Pull Though's with rope attachment
Nose Pulls

Shoulders
4 sets of 10 to 12 reps each with about 60% of max

Steep incline bench.. on Hammer Strength equipment 70 lbs 15 to 30 reps a set
Dumbbell side raises
Front raises with cables and dumbbells

Single arm dumbbell should press
Dumbbell Curls



Hope Everyone had a great and safe New Year.. Looking forward to a great year.. Remember work hard and leave it all on the table...

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

Rest

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

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...

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!

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...

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.

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

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!