Announcement

Collapse

Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
See more
See less

A New Focus

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Shawn Bellon
    replied

    "So why do you do shoulder presses in a rack like this?" "Isn't it cheating?" "Looks more like a steep incline press!" "You used a "Sling Shot" to do heavy sets?" "My uncle can do that!" Stronglifts says to only do those standing!"


    The internet is a great thing but it also affords people the lack of courtesy to say whatever they feel like. The above quotes were either posted on Youtube or Facebook. I think I should be totally clear when I say this: I do not care what you think of my training.


    I train for a specific goal in mind. The goal isn't to put up a Youtube video so as many guys as possible can sit on my nuts telling me how amazing I am. I chronicle my training with a purpose and because I know what it means for my vision which is to win USPA Nationals and another World title while setting the all time raw record.


    Last night's session was pretty intense. My training partner, Josh Sanderson aka "Manchild" went bezerk with 320 on shoulder presses for I think 6-7 reps. The kid is ONLY 19!!! He will be a legit 600 lb raw bencher in time if he stays healthy.


    Here is my workout:


    1. Static Press
    135x5
    170x5
    210x3
    245x3
    280x3
    310x5-6? Not sure if I got 6 reps. Josh said I did but I thought I had 5. Yes we can't count very high between the two of us.
    320x10
    230x9 starting getting tendon pain from squats on Friday in my forearm so I stopped..


    2. Swiss Bar close grip bench
    90x10
    180x10x2 shoulder sore


    3. Pulldowns
    190x10
    200x5
    210x5
    220x5


    4. Dumbell incline upright rows
    25x10
    35x10
    35x10


    5. Crunches
    80x10
    100x10
    100x10
    stripdown 120x3, 80x8, 40x12 OUCH!!!


    6a. Shoulder Width Pushdowns
    110x6
    120x6
    130x6
    140x6


    6b. Preacher Curl Machine (didnt like it at all; very uncomfortable)
    70x6
    80x6
    80x6
    70x6

    Leave a comment:


  • Shawn Bellon
    replied


    Back felt good. No pain or spasms. I can't thank the North Phoenix Pain Clinic enough for working on me. Not only do they do awesome work but they are really super nice people.



    Good: I managed to pull fairly heavy this far out from nationals.
    Bad: My belt was too high and the buckle hurt me pretty badly so just getting 1 rep was a miracle. Not my best idea to put the belt so high but it was ok during warm ups. Also my butt popped up too much initially. The bar needs to come back into me a little while I drive with my legs and sit back.
    Ugly: My form as always. But with my back pain being lessened I think I can actually train my deadlift for once! No more pulling 1-2 times every couple of months.


    Here was last nights workout:
    Conventional Deads
    335x2
    425x3
    515x3
    605x3
    700x2
    655x3
    605x3


    Strive One Arm Rows
    90x8
    135x8
    135x8
    180x8 sloppy


    Toe Raises
    100x10
    145x10x3


    Weight crunches with static holds at the end of last rep
    50x10
    100x10x3


    Resting heart rate was about a 62 this morning. Therapy today and finish my ebook edits.

    Leave a comment:


  • Shawn Bellon
    replied


    Training from last night went well. Josh "Manchild" Sanderson trained with me. Good kid!



    Bench Press (I use a pretty narrow grip to protect my shoulder)
    Barx10
    135x3
    185x3
    225x3
    275x1
    315x2
    345x2
    395x2
    395x2
    355x2 index finger on rings
    355x2 ringer finger on rings
    355x2 middle finger on rings
    Holds 535x8 seconds x 3


    Safety Bar Squats with pause on box
    170x10
    260x5
    350x2x7


    Good session. Shoulder is sore this morning but feels ok considering. I am being careful. The safety bar squats was to work on my speed, range of motion and still get volume while lettings my shoulders rest.


    Deadlifting is tomorrow.

    Leave a comment:


  • Shawn Bellon
    replied
    Nationals prep starts tomorrow.

    Not sure but may drop to 242s.



    Sent from my Nexus 4 using Tapatalk 2

    Leave a comment:


  • Shawn Bellon
    replied
    Overhead Presses
    135x5
    155x5
    195x3
    225x3
    275x3
    285x6
    315x3
    225x10x3
    135x10


    One Arm Pushdowns
    5 sets of 10


    Decline Tricep Extensions
    135x10
    135x10
    185x5


    Weighted Crunches
    3 sets of 20

    Leave a comment:


  • Shawn Bellon
    replied


    Pressing went well.

    Leave a comment:


  • Shawn Bellon
    replied
    Rehab toys...

    Sent from my SGH-T769 using Tapatalk 2

    Leave a comment:


  • Shawn Bellon
    replied

    Leave a comment:


  • Shawn Bellon
    replied
    Squats raw
    265x5
    335x5
    405x5
    435x5
    500x5
    565x9
    315x10x5

    Done...and then threw up.

    Sent from my SGH-T769 using Tapatalk 2

    Leave a comment:


  • Shawn Bellon
    replied
    Tuesday night I was not sure what to expect when I went
    to focus on direct shoulder press work. Since attending the
    North Phoenix Pain Clinic, my shoulder has really improved.
    I know I am never going to be the same but avoiding surgery
    is always a good thing!

    My normal warm up phase focused on a long commute of an hour
    in Phoenix traffic but I am also sipping my Dark Rage too! I
    have yet to decide if that is good time management or just
    dangerous for humanity.

    I arrived at Die Hard Gym and started my warm ups using an
    empty bar for pressing, foam rolling and using bands to stretch.
    After about 10 minutes I was ready to go!

    1. Paused Shoulder Presses from Pins
    125x5
    155x5
    190x3
    205x5
    235x5
    270x12
    **video later**
    135x10x5 ala BORING BUT BIG where I actually felt a shoulder
    pump!

    2. Dumbell Skulls
    30x10
    45x10
    55x10
    45x10
    30x10

    3. Pulldowns
    150x10
    170x10
    210x10x3

    SHORT AND SWEET! I grabbed my stuff and drove home sipping my Dark Matter.

    Squatting tonight...

    Leave a comment:


  • Shawn Bellon
    replied
    Friday was a positive training session again.

    I managed to hit 275 on narrow grip bench press for 15 reps. Shoulder felt ok although I know it will never be the same.

    I decided to give overhead presses from pins a try, pausing each rep on the bottom. I hit 275x5 reps so I won't complain.

    Leave a comment:


  • Shawn Bellon
    replied
    http://www.youtube.com/embed/9E5v3KOVLEY

    Back and knee are feeling better.

    Leave a comment:


  • Shawn Bellon
    replied
    Not gear at all for now. Just getting in the swing on consistent training with little pain. So belt is out for more. I am increasing two things in my training: ab and back.

    Leave a comment:


  • Guest's Avatar
    Guest replied
    Great training Shawn, really impressive squatting there.

    Belt for your squats or not?

    Leave a comment:


  • Shawn Bellon
    replied
    http://www.youtube.com/gcoJHhztNZ4

    1. Raw squats
    425x10x3

    2a. Dumbell Preacher Curls
    50x6x4

    2b. Dips
    Bwtx8x4

    3a. Calf Extensions
    210x8x3

    3b. Neutral Grip Chins
    Bwtx5x5

    4a. Lying Ham Curls
    155x6x3

    4b. Neutral Grip Overhead Machine Press with 5 count negative
    90x6x3

    Overall it was a good session. Knee was sore afterward. I took the last set of squats for a narrower stance to work my quads a little more. Maybe not the best idea. Training style has been positive for me. I will decide if I am ready to do a meet this summer. Possibly. Just need to see how it all feels. Oh, wearing a sweatshirt was a bad idea with those crappy bars. Slippery!

    Leave a comment:

Working...
X