Shawn's Training Journey Journal

Forum to store USPA member training logs.

Moderator: sdenison


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Posts: 9
Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Wed Sep 21, 2011 9:34 am
Monday was bench.

Heavy sets were:
280x3
320x3
365x8
425x1 paused

Finished with light, light volume; stretched and did some chins.

I will up the volume over the next couple of weeks but for now just the core lift with some extra bodyweight training.

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Joined: Tue Oct 05, 2010 9:29 am
PostPosted: Wed Sep 21, 2011 1:22 pm
Great to see you posting here. Looking real forward to gleaning some stuff from your log. That was truely a beautiful squat @ the Olympia. Mike T and Ryan Ceili like with the picture perfect form. Lookling forward to watching you lift @ Worlds.
Everyone says love hurts, but that’s not true. Loneliness hurts. Rejection hurts. Losing someone hurts. Envy hurts. Everyone gets these things confused with love; Love is the one thing in this world that does not hurt.

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Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Wed Sep 21, 2011 2:47 pm
Thanks!

I copied Coan, Capt Kirk and Frank Schramm to sorta develop my own technique. I probably go to slow and lose a little energy but that is how I do it. :)

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PostPosted: Wed Sep 21, 2011 8:25 pm
ShawnBellon wrote:Thanks!

I copied Coan, Capt Kirk and Frank Schramm to sorta develop my own technique. I probably go to slow and lose a little energy but that is how I do it. :)


I have to echo others - great to see you posting here - was a fan before the Olympia - now I am telling the people I have trained with to take a look -- good luck with your training!

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Posts: 9
Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Thu Sep 22, 2011 9:35 am
Wow! Thank you. It's surreal to be moving in the direction I dreamed of.

...and I have to say I am glad I chose the USPA to share that dream.

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Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Sun Aug 26, 2012 9:30 pm
Ok yes I suck at keeping with with journals but I told Steve I would. So this is the only place other than my website I will keep track of training etc.

Update: Shoulder is fubar so I am trying a reverse grip bench press technique. I hope that can keep me in the mix with the rest of the pack.

I am getting ready for IPL World's. I would not be ready for the Olympia in time due to injury.

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PostPosted: Mon Aug 27, 2012 10:38 am
Glad to see you back posting again. Good to see you in Phoenix on Aug 18. See you at IPL Worlds!
Steve Denison,
http://www.uspa.net

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Location: Phoenix
PostPosted: Mon Aug 27, 2012 11:41 am
Aug 26-Sept 1
Week 10
625x5x2
355x5x2
585x5x2
Sept 2-8
Week 9
650x5x2
370x5x2
610x5x2
Sept 9-15
Week 8
680x5x2
390x5x2
640x5x2
Sept 16-22
Week 7
710x5x2
405x5x2
670x5x2
Sept 23-29
Week 6
740x3x2
420x3x2
695x3x2
Sept 30-Oct 6
Week 5
770x3x2
440x3x3
720x3x2
October 7-13
Week 4
800x2x2
455x2x2
750x2x2
October 14-20
Week 3
850x1
480x1
800x1
October 21-27
Week 2
800x1
455x1
775x1
Oct 28-Nov 3
Week 1
775x1
420x1
735x1

November 3-10
Week 0

I have listed the lifts in the same order as a meet. Squats numbers are first in the 3rd column. Bench is next. And finally deadlifting.

Special note are the rows that are in bold. Week 3 will be my 3rd attempts for World's. Week 2 will be my 2nd attempts. And week 1 will be my openers. I have never formulated my training like this before. I took the idea from Chris Duffin.

Assistance work: I will do 3 exercises per lift. At week 2 I will drop to two exercises. At week 1 I will drop down to 1 exercise.

Week 0 is obviously resting up for the meet.

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PostPosted: Mon Aug 27, 2012 12:06 pm
Looks like a progressive Overload program. Is this the first time you've used this type of program?
Steve Denison,
http://www.uspa.net

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Posts: 9
Joined: Tue Sep 20, 2011 1:46 pm
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PostPosted: Mon Aug 27, 2012 12:15 pm
Yeah. Honestly I have never really put together a long cycle. This is the first time. :)
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