Road to Becoming a Powerlifter - A Ray Shelton Story.

[rshelton242]

Last Monday I started the Cube Kingpin. Just coming off a nagging hip injury and ridiculous elbow tendinitis. Finally took time to light lighter and heal up. I will post my training logs from last Monday up to current day slowly through out the week all dated.

But about me I have been strength training since March of 2012 I was weighing about 150 lbs @ 6'3" yea I was a string bean.

But slowly working on getting bigger and stronger. Here is my story...

Any tips advice that will help me on my journey will be much appreciated.

[rshelton242]

12/9/13 Hit my first cube boss session tonight. Heavy tug night. BW going into the gym was 233.6



Deadlift- Warm up- Bar x a ton. get some blood moving. 135x5, 185x5, 225x5, 275x2, 315x2

Working sets- 350 x 5 sets x 2 reps, 60 to 90 sec rest, RPE 8.

(This felt a little heavier then expected.)(1st set was pulled beltless)



4" Block Pull- Working sets- 375 x 2 sets x 3 reps, 90 sec rest, RPE 8.

(These went well. Smooth pulls. Grip was slipping until i chalked up)



2" Deficit Deadlift- Working sets- 330 x 2 sets x 4 reps, 120 sec rest, RPE 8.

( Had more in the tank, but coming off injury didnt wanna push it. This is also the most weight I have ever used on deficit deadlift)



Wide Pull Downs- 100 x 4 sets x 15 reps, 60 sec rest, RPE 7.

(Weight not heavy, but nice burn)



Barbell Snatch Grip Shrugs- 135 x 3 sets x 10 reps, 60 sec rest, RPE 7.



Pull Ups- BW x 4 sets x 1 rep, 60 sec rest, RPE 9.

(Im horrible at pull ups and with the previous elbow issues it kept me from doing them)

(I did 1 pull up at each grip. Chin up, close grip over hand, wide grip over hand, neutral grip. Did this to find the best grip that didnt irritate my elbow. Going with nuetral grip for awhile from now on)



Iso Prone Abs- BW x 3 sets x 60 sec.



Overall a good session wasnt in the gym to long and got some good work in. Looking forward to the bench rep day next.

[rshelton242]

12/10/13 Tonight was the rep bench session on Cube Boss. BW going into the gym tonight was 235.2



Im gaining some weight back after losing 13 lbs from just not eating enough and being kinda sick. I could really feel the weight loss tonight. I based my bench % off a 230 bench which i was thinking would be cake and wouldnt irritate my elbow this training cycle. Good news didnt irritate my elbow. Bad news these light weights were not even close to cake lol.



Bench- Warm up- Bar x a ton, 95 x 8, 135 x 2 sets x 6 reps.

Working sets- 160 x 3 sets x 12, 12, 8 reps, 120 sec rest, RPE 9.

(Way tougher then it should have been but guess this just means I got work to do)(All sets self handed out)



Close Grip Bench- 170 x 2 sets x 6 reps, 120 sec rest, RPE 8.

(Could have hit 8 reps but really focusing on hitting nice clean reps, never missing reps)



1 Inch Paused Bench- 150 x 2 sets x 10 reps, 120 sec rest, RPE 9.



Wide Neutral Grip Pull Downs- 100 x 4 sets x 15 reps, 60 sec rest, RPE 7.

(Weight not to bad but crazy burn)



Side Dumbbell and Front Dumbbell Raises (Superset)- 15's x 3 sets x 10 reps, 90 sec rest, RPE 8.



Neutral Grip Pull Ups- BW x 5 sets x 1 rep, 45 sec rest, RPE 8.

(These happen to be the best pull ups for my elbow they dont irritate it at all)



Knee Raises- BW x 3 sets x 12 reps, 60 sec rest, RPE 7

(These were easy up the reps next week)( These were done hanging from a pull up bar)

[rshelton242]

12/12/13 Tonight was the explosive squat session on Cube Kingpin. BW going into the gym tonight was 236.2




Squat- warm up- bar x million, 95 x 2 sets x 6 reps, 135 x 5, 185 x 2 sets x 3 reps.



Working sets- 215 x 8 sets x 3 reps, 60 sec rest.

(Bar speed was pretty good, but definintely have room for improvement)



High Bar Olympic Squat- 230 x 2 sets x 5 reps, 90 sec rest, RPE 8.

(These felt good really explosive out of the hole. High bar is defintely gonna take some getting used to)



3 Second Pause Squat- 200 x 2 sets x 8 reps, 4 min rest, RPE 9.

(These suckers about killed me. Sitting in the hole 3 seconds felt like an eternity)(Will work on bringing that rest time down some)



Lying Leg Curls- 50 x 3 sets x 15 reps, 60 sec rest, RPE 7.

(Weight was very easy but by the end of set 3 my hamstrings were torched)



Back Raises- BW x 4 sets x 12 reps, 60 sec rest, RPE 6.

(Very easy probably up the reps next week)



Neutral Grip Pull Ups- BW x 5 sets x 1,1,2,1,1 reps, 45 sec rest, RPE 7.

(Still slowly trying to build up volume here, did feel very good today though)



Overall a good session.

[rshelton242]

12/13/13 Had Bodybuilding Day on the Cube Kingpin tonight. Very easy session. A lot of the exercises I hadn't done in awhile so wasn't sure what weights to use, so i just started off really light. Next week I'll bump the weights up to something that'll be challenging.



Military Press- Warm Up- Bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps.

Working Sets- 120 x 3 sets x 10,8,8 reps, 90 sec rest, RPE 8.



Close Grip Bench w/ Slingshot- Warm Up to Weight- 135 x 2 sets x 5 reps, 185 x 5 reps.

Working sets- 205 x 2 sets x 6 reps, 90 sec rest, RPE 8.

(Paused all reps. This was easy just didnt wanna push it to much coming off my elbow problems)



Barbell Curls- 45 x 3 sets x 10 reps, 90 sec rest, RPE 7.



Pendlay Rows- 95 x 3 sets x 10 reps, 90 sec rest, RPE 7.



Seated Rows- 60 x 3 sets x 10 reps, 60 sec rest, RPE 6.



Arched Back Goodmornings w/ Wide Stance- 95 x 3 sets x 10 reps, 90 sec rest, RPE 6.

(Easy but hamstrings were trying to cramp up)



Knee Raises w/ Straight Legs- BW x 3 sets x 9 reps.



Boom! Easy day gotta turn the weight up next week on a lot of the assistance work

[rshelton242]

12/14/13 Woke up this morning BW at 236.2. Diet is going well feel good not feeling bloated and like shit all day. Have the day off from training and work so planning on relaxing recovering and taking a cheat meal tonight for dinner but not gonna go to over board. Week 1 of the Cube Kingpin is in the books. Had a good week for the most part bench work was humbling but I guess thats what happens when you take a month away from any heavy benching. Ready for next weeks training.

[rshelton242]

12/15/13 Well after a good week of eating took a small cheat meal. Food wasnt even good made me sick to my stomach. Didnt eat a lot the rest of the night. Woke up BW at 233 even. Still up in weight so im sticking with my calories and macros until i see a stand still in weight gain.



On another note though ready to hit some explosion pulls tomorrow night!!!

[rshelton242]

12/16/13 Explosive Deadlift tonight. BW going into the gym was 236.4. Felt good going in was definitely up for this session.



Speed Deadlift- Warm up- bar x 12 reps, 135 x 5 reps, 185 x 5 reps, 225 x 4 reps.

Working sets- 285 x 8 sets x 3 reps, 60 sec rest.

(Did 4 sets beltless, 4 sets with a belt, and all sets pulled in adipowers. Stole this idea from BJ Whitehead to teach myself to pull back. Only do this on speed sets)



4" Block Deadlift- 310 x 2 sets x 5 reps, 60 sec rest, RPE 7.

(Pulled 1 set beltless, 1 set with a belt.)



2" Deficit Deadlift- 265 x 2 sets x 8 reps, 120 sec rest, RPE 7.

(These felt good. Nice smooth pulls. Strong off the floor.)



Wide Pull Downs- 105 x 4 sets x 15 reps, 60 - 75 sec rest, RPE 8.

(Weight not super challenging, but good burn with these.)



Snatch Grip Barbell Shrugs- 140 x 3 sets x 10 reps, 60 sec rest, RPE 6.

(Smoked these. Weight up next week.)



Neutral Grip Pull Ups- BW x 5 sets x 1,2,1,2,1 reps, 45 - 60 sec rest, RPE 8.

(These felt good today. Slowly building up my volume on these try to get stronger and stronger every week)



Iso Prone Abs- BW x 3 sets x 60 sec, 90 sec rest, RPE 8.

(Felt better on these this week.)



All in all a great session. Blew through everything. Looking forward to seeing what I got when this cycle is all over with.

[rshelton242]

12/17/13 Heavy bench session tonight. BW going into training was 236.4. Nothing crazy or heavy here. Set my training max low since I been dealing with a ton of elbow tendinitis and just getting over it.



Bench- Warm ups- bar x a ton, 95 x 2 sets x 5 reps, 135 x 2 sets x 5 reps.

Working sets- 185 x 5 sets x 2 reps, 195 x 2 reps, added slingshot 235 x 2 reps, 90 sec rest, RPE 7

(Everything felt light, good bar speed, no elbow pain.)



Close grip bench- 170 x 2 sets x 3 reps, 90 sec rest, RPE 7.



1" paused bench- 170 x 2 sets x 5 reps, 90 sec rest, RPE 8.



Wide neutral grip pull downs- 105 x 4 sets x 15 reps, 60 sec rest, RPE 7.



Side dumbbell and front dumbbell raises (superset)- 20's x 3 sets x 10 reps, 90 sec rest, RPE 9.



Neutral grip pull ups- BW x 5 sets x 1,2,2,1,2, 45 - 60 sec rest, RPE 8.

(Little tough, but again slowly keep raising voulme and get stronger at pull ups.)



Straight leg knee raises- BW x 3 sets x 13 reps, 90 sec rest, RPE 8.

(Felt good, done hanging from pull up bar.)



Like I said before nother crazy, nothing heavy. Had a good session feel more comfortable going heavier in the future and elbow tendinitis not flaring up. 1st time in awhile i benched with no elbow pain. 1st time in awhile light weights actually felt light.

[rshelton242]

12/18/13 Day off of work and the day off of training. Gotta rest up and recover. Get all my meals in and grocery shop, then meal prep for the rest of the week. Woke up 2 hours late today but i needed it. BW was at 235 still.

[rshelton242]

12/19/13 Squat Rep night. Bw was at 236.4 going into training. Also got my rehband knee sleeves in to train in today really like these a lot!!!



Squat- warm ups- bar x 3 sets x a lot, 95 x 2 sets x 5 - 8 reps, 135 x 2 sets x 5 reps, 185 x 5 reps.

Working sets- 230 x 2 sets x 8 reps, 120 sec rest, RPE 8.

(Rough on my lungs, Im so out of shape its ridculous, gotta get this corrected asap)



High bar olympic squat- 245 x 2 sets x 6 reps, 120 sec rest, RPE 8.

(Felt pretty strong here)



3 sec pause squats- 215 x 2 sets x 8 reps, 120 sec rest, RPE 9.

(Wanted 10 reps but my back started to round and didnt wanna risk injury, had pinched nerves before played it safe)



Lying leg curls- 55 x 3 sets x 15 reps, 60 sec rest, RPE 7.



Back raises- BW x 4 sets x 13 reps, 60 sec rest, RPE 6.



Neutral pull ups- BW x 5 sets x 1, 2, 3, 1, 2 reps, 45 - 60 sec rest, RPE 7.

(getting stronger)



Dumbell side bends- 40's x 2 sets x 20 reps, no rest did one side then the other back and forth, RPE 7.



Pretty good session reps kill me which will be the case probably until the next cycle of the cube gotta get in shape.

[TGoetsch]

Welcome to the Forum! There are a lot of knowledgeable, strong, and good people in here. Glad to have ya!

[rshelton242]

Thanks. I'm stoked to be here and get advice from other like minded people but also some the best powerlifters out there today. When you have team Animal basically at your fingertips for advice skys the limit.

[rshelton242]

12/20/13 Bodybuilding night. Bw was 235.4 going in to training. Light today accidently left some damn food at home this morning when i left for work so missed a whole food meal today which sucks.



Military press- warm up- bar x 2 sets x bunch, 95 x 2 sets x 5 reps, 115 x 4 reps.

Working sets- 140 x 5 sets x 2 reps, 155 x 2 reps, 60 sec rest, RPE 7.

(Went well today my elbow little bit irritated but not to bad here)



Close grip bench with slingshot- warm ups- 135 x 3 reps, 185 x 3 reps.

(really felt the eblow so i called it here)



Pushdowns- 40 x 4 sets x 40, 30, 20, 10 reps, 30 sec rest, RPE 8.

(Didnt plan the rep scheme just fell that way.)



Barbell Curls- 60 x 5 sets x 2 reps, 30 sec reps, RPE 6.



Pendlay rows- 115 x 3 sets x 10 reps, 60 sec rest, RPE 7.



Seated rows- 80 x 4 sets x 10 reps, 45 sec rest, RPE 6.

(Very easy again, 2 sets with narrow v bar, 2 sets little wider v bar)



Goodmornings- 115 x 3 sets x 10 reps, 60 sec rest, RPE 7.

(Elbow irritated so used wrist wraps around the bar to make like a make shift safety squat bar learned from Clint Darden to do these so my elbow could get some relief.)



Spite the elbow limiting me some still had a pretty good session. Got to move some weights up again next week.

[rshelton242]

12/23/13 Rep Deadlift Night.

Deadlift- warm up- bar x ton, 135 x 2 sets x 5 reps, 185 x 5 reps, 225 x 5 reps, 275 x 5 reps.
Working sets- 315 x 12 reps w/belt, 315 x 8 reps beltless, 4 min rest, RPE 7.
(Weight wasn't big deal. Lungs were hating me lol)

4" Block Deadlift- 330 x 2 sets x 6 reps, 120 sec rest, RPE 8.
(1 set beltless and 1 set in belt)

2" Inch Deficit Deadlift- 285 x 2 sets x 10 reps, 3 min rest, RPE 7.
(Again weight no problem lungs dying at this point lol)

Wide Pull Downs- 110 x 3 sets x 15 reps, 90 sec rest, RPE 9.
(These tough tonight. Back fatigued really quick tonight)

Snatch Grip Shrugs- 150 x 3 sets x 10 reps, 60 sec rest, RPE 6.

Neutral Grip Pull Ups- BW x 5 sets x 1,2,3,2,2 reps, 45 - 60 sec rest, RPE 8.
(Felt really good still. Stronger everytime volume moving up each day little by little)

Iso Prone Abs- BW + 25 x 5 sets x 30 sec, 45 sec rest, RPE 7.
(Up the weight next week)

Overall getting bigger and stronger every week. Absolutely loving Cube Kingpin. This program will teach you what hard work is!!!

[knotahumanbeing]

Good job starting the cube man. Best of luck on your journey! Stay Hungry

Rob

[rshelton242]

Thanks Rob! It's definitely no joke but half way through with week 3 and definitely learning what real hard work is. Feeling bigger and stronger then I been in awhile. Loving this program can't wait to see what's to come.

[ibnmahama]

Welcome to the forvm. continue to Keep us posted on your training

[rshelton242]

Definitely will man. Thanks for checking it out!

[rshelton242]

12/24/12 Explosive bench tonight. Elbow was a little irritated few sets in but was manageable so I pushed through.

Bench- warm up- bar x 20, 95 x 2 sets x 5 reps, 135 x 5 reps.
Working sets- 150 x 8 sets x 3 reps, 60 sec rest.

Close grip bench- 160 x 2 sets x 5 reps, 60 sec rest, RPE 7.

1" paused bench- 140 x 2 sets x 8 reps, 90 sec rest, RPE 8.
(Did these with feet up take leg drive out challenge upper body more.)

Wide neutral grip pull downs- 110 x 4 sets x 15 reps, 60 sec rest, RPE 8.

Front and side dumbbell raises (superset)- 25's x 3 sets x 10 reps, 90 sec rest, RPE 8.

Neutral grip pull ups- BW X 3 sets x 1,3,1, 45 - 60 sec rest, RPE 8.
(Elbow was bothering me at this point couldn't do pull ups. Will sub in inverted rows the rest the week give elbow little rest)

Knee Raises- BW x 3 sets x 15 reps, 60 sec rest, RPE 6.
(These r beginning to b very easy. Gonna sub in something new for awhile.)

[rshelton242]

12/26/13 Heavy Squats. Wanted to really focus on getting my hands closer together and keeping a really tight back today. I was sucessful.



Squat- warm up- bar x 3 sets x 10-20 reps, 95 x 2 sets x 5 reps, 135 x 5 reps, 185 x 5 reps, 225 x 4 reps.

Working sets- 265 x 5 sets x 2 reps, 90 sec rest, RPE 7.

(Did 1st two sets beltless and the rest were with a belt. Really stayed tight and these were pretty squats towards the last 2 sets. stayed tight no rounding over.)



High bar olympic squats- 280 x 2 sets x 2 reps, 90 sec rest, RPE 8.

(Gotta focus on getting tighter with these that high bar had me rounding a little bit.)



3 sec pause squats- 250 x 2 sets x 4 reps, 90 sec rest, RPE 9.



Lying leg curls- 65 x 3 sets x 15 reps, 60 sec rest, RPE 7.



Back raises- BW x 4 sets x 14 reps, 45 sec rest, RPE 8.

(really focused harder on making my lower back do the work and really felt it today.)



1 arm supinated pull downs- 30 x 1 set x 20 reps, 50 x 1 set x 20 reps, 60 sec rest, RPE 8.



Dumbbell side raises- 45's x 2 sets x 20 reps, no rest, RPE 8.

(did one side the straight to the other side and back and forth with no rest)



Overall a good session. Really focused on staying tight to keep from rounding over and doing "squat-mornings" had really good luck with it and will focus on keeping this up and building on it.

[rshelton242]

12/27/13 Bodybuilding Day.



Military Press- warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 5 reps.

Working sets- 115 x 8 sets x 3 reps, 60 sec rest.



Chain skull crushers- 50 x 25 reps, 75 x 20 reps, 100 x 15 reps, 60 sec rest ,RPE 7.

(elbow still little irritated so opted away from pressing and did this just to pump a little blood)



Barbell curls- warm up- 25 x 10 reps, 35 x 10 reps.

Working sets- 45 x 12 reps, 50 x 8 reps, 55 x 6 reps, 60 sec rest, RPE 6.



Pendlay Rows- warm up- 95 x 10.

Working sets- 135 x 3 sets x 10 reps, 90 sec rest, RPE 7.



Seated rows- 100 x 4 sets x 10 reps, 60 sec rest, RPE 7.

(2 sets with a narrow handle, 2 sets with slightly wider handle)



Goodmornings wide stance- warm up- 95 x 8 reps.

Working sets- 135 x 3 sets x 10 reps.



Crunches- 3 sets x 10 reps.

(these sadly did work my abs with even only 10 reps. Gonna continue to add these in.)



overall a good day just gotta get this elbow feeling better.

[rshelton242]

12/30/13 Heavy Deadlift.



Deadlift- Warm up- bar x 10, 135 x 2 sets x 6 reps, 185 x 5 reps, 225 x 4 reps, 275 x 3 reps, 315 x 2 reps.

Working sets- 375 x 3 sets x 2 reps. 90 sec rest, RPE 8.

(All done belted, felt heavy today could tell during warm ups i was off a bit.)



4" Block Deadlift- 395 x 2 sets x 2, 1 reps, 90 sec rest, RPE 9.



2" Deficit Deadlift- 350 x 2 sets x 3 reps, 90 sec rest, RPE 8.



Wide Grip Pull Downs- 110 x 4 sets x 15 reps, 60 sec rest, RPE 8.



Snatch Grip Shrugs- 165 x 3 sets x 10 reps, 60 sec rest, RPE 7.



V Bar Pull Downs- 110 x 3 sets x 15 reps, 60 sec rest, RPE 7.

(Would have normally done pull ups here but elbow has been bugged so just did pull downs)



Iso Prone Abs- BW+35 x 5 sets x 30 sec, 60 sec rest, RPE 8.



Overall a good session weight was little heavier then it should have been like i said felt off through warm ups.

[rshelton242]

12/31/13 Last training session of the year. Rep bench day.



Bench- Warm up- bar x 2 sets x 15 reps, 95 x 2 sets x 8 reps, 135 x 6 reps.

Working sets- 185 x 3 sets x 6 reps, Slingshot- 225 x 4 reps, 90 sec rest, RPE 8.

(All reps paused, self handed out, and no wrist wraps)



Close grip bench- 195 x 2 sets x 3 reps, 90 sec rest, RPE 7.



Bench 1" paused off chest- 170 x 2 sets x 8,6 reps, 90 sec rest, RPE 9.

(Feet up to take leg drive away)



Wide neutral grip pull downs- 110 x 4 sets x 15 reps, 60 sec rest, RPE 8.



Dumbbell side and front raises (superset)- 20's x 3 sets x 10 reps, 90 sec rest, RPE 8.



Narrow v bar pull downs- 110 x 3 sets x 15 reps, 60 sec rest, RPE 8.



Crunches- 4 x 10, 15 sec rest, RPE 7.



Had a good session. Elbow feeling better since I took the pull ups out of programming. Light weight felt light and moved fast. Stoked for what the future holds.

[rshelton242]

1/2/14 Explosive Squats. First training session of the year.



Squat- Warm up- bar by few sets x a lot of reps lol, 95 x 2 sets x 5 reps, 135 x 2 sets x 5 reps, 185 x 3 reps.

Working sets- 230 x 6 sets x 2 reps, 60 sec rest.

(1st sets was beltless. Had nice bar speed today)



Olympic Squat- 250 x 2 sets x 5 reps, 90 sec rest, RPE 8.



3 sec Paused Squats- 215 x 2 sets x 6 reps, 120 sec rest, RPE 9.

(was fatigued at this point wanting to lean forward so cut it off)



Lying Leg Curls- 70 x 3 sets x 15 reps, 60 sec rest, RPE 8.

(hammys torched at this point)



Back Raises- BW x 4 sets x 15 reps, 60 sec rest, RPE 7.



Close Grip Pull Downs- 110 x 4 sets x 15 reps, 60 sec rest, RPE 9.



Dumbell Side Bends- 40's x 2 sets x 20 reps, no rest, RPE 6.

(alternated sides back and forth with no breaks)



Overall a good session. Learning more and more to stay toght still struggle some with reps. I think its more fatigue then anything.

[rshelton242]

1/3/14 Body Building Day. This Wraps up week 4. feeling bigger and stronger.



Military Press- warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps.

working sets- 140 x 3 sets x 8,8,6 reps, 120 sec rest, RPE 9.



Slingshot Close Grip Bench- 135 x 3 sets x 8 reps, 60 sec rest, RPE 7.

(elbow still tender so went very light, feet up no leg drive, paused every rep)



Barbell Curls- warm up 25 x 10 reps, 35 x 10 reps, 45 x 8 reps.

Working sets- 60 x 3 sets x 8 reps, 60 sec rest, RPE 7.



Penday Rows- warm up- 45 x 10, 95 x 10 reps.

Working sets- 150 x 3 sets x 8 reps, 90 sec rest, RPE 8.



Seated Rows- 130 x 4 sets x 8 reps, 45 sec rest, RPE 7.

(2 sets v bar, 2 sets with little more narrow v bar)



Goodmornings- warm up- 45 x 10 reps, 95 x 8 reps, 135 x 6 reps.

Working sets- 150 x 3 sets x 8 reps, 90 sec rest, RPE 7.



Dumbbell Hammer Curls- 15 x 5 sets x 10 reps, no rest, RPE 7.

(Done cross body, did one side then the other back and forth no rest.)



Crunches- 4 x 12, 50 sec rest, RPE 7.



good session elbow little sore no pressing next week bodybuilding day other then overhead

[rshelton242]

1/6/14 Explosive Deadlift Day.



Deadlift- Warm up- bar x 10 reps, 135 x 6 reps, 185 x 6 reps, 225 x 3 reps, 275 x 3 reps.

Working sets- 310 x 6 sets x 2 reps, 60 sec rest.

(3 sets no belt, 3 sets belt. All sets [pulled in adipowers)



http://youtu.be/u_a1J0ho9dg


4" Block Deadlift- 330 x 2 sets x 5 reps, 90 sec rest, RPE 7.

(pulled 1 sets no belt and 1 set belt. pulled all sets in adipowers.)



http://youtu.be/f4BMdO3-zew


2" Deficit Deadlift- 285 x 2 sets x 6 reps, 120 sec rest, RPE 7.

(pulled both sets beltless and in adipowers.)



http://youtu.be/MQ1hLazlHG4


Wide Grip Pull Downs- 115 x 4 sets x 15 reps, 60 sec rest, RPE 8.



Snatch Grip Shrugs- 180 x 3 sets x 10 reps, 60 sec rest, RPE 7.



V Bar Pull Downs- 120 x 3 sets x 15 reps, 60 sec rest, RPE 7.



Iso Prone Abs- BW + 45 x 5 sets x 30 seconds, 60 sec rest, RPE 8.



Good session pulled in adipowers today because everything was light work wanted tot each myself to pull back harder. Picked that up off BJ Whitehead. Fun session blew it up.

[rshelton242]

1/7/14 Heavy Bench Day. Still working with a very low training max and it has hepled elbow pain has gone way down. ready for next cycle to work with real weight. at least real weight for me lol.



Bench- warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 5 reps.

Working sets- 195 x 3 sets x 2 reps, 205 x 2 reps, reactive slingshot 225 x 2 reps, original slingshot 245 x 2 reps, 90 sec rest, RPE 7.



Close Grip Bench- 205 x 2 sets x 2 reps, 90 sec rest, RPE 7.



1" Paused Bench- 185 x 2 sets x 5 reps, 90 sec rest, RPE 8.

(feet up both sets to take leg drive out)



Wide Neutral Grip Pull Downs- 120 x 4 sets x 15 reps, 60 sec rest, RPE 8.



Side and Front Dumbbell Raises (super set ish)- 25's x 3 sets x 10 reps, 60 sec break, RPE 8.

(instead of doing side then right into front i took 60 sec between each exercise and alternated back and forth)



V Bar Pull Downs- 115 x 3 sets x 15 reps, 60 sec rest, RPE 7.



Crunches- 4 sets x 15 reps, 45 sec rest, RPE 9.



Overall a good session. Another bench session with light weights feeling light and elbow not hurting.

[rshelton242]

1/10/14 Rep squat day.



Squat- warm up- bar x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets of 5 reps, 185 x 4 reps, 225 x 4 reps.

Working sets- 265 x 2 sets x 4 reps, 90 sec rest, RPE 9.

(both sets done in rehband knee sleeves and beltless)



Squat- 280 x 4 reps, RPE 8.

(done in belt and self wrapped knees)



Olympic Squat- 280 x 2 sets x 2 reps, 90 sec rest, RPE 8.

(belt and very very light self wrapped knees)



Pause Squats- 250 x 2 sets x 6 reps, 120 sec rest, RPE 9.

(belt and very very light wrapped knees)(Rep PR here previous best was 4 reps with this weight)



Lying Leg Curls- 95 x 3 sets x 12 reps, 60 sec rest, RPE 10.



Back Raises- BW x 4 sets x 16 reps, 60 sec rest, RPE 7.



Close Grip Pull Downs- 115 x 4 sets x 15 reps, 60 sec rest, RPE 8.



Dumbbell Side Bends- 45's x 2 sets x 20 reps, no rest, RPE 7.



Nice Session tonight feeling stronger after that PR and very humbled after the beltless squatting.

[rshelton242]

1/11/14 Bodybuilding Day



Military Press- Warm up- bar x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 3 reps.

Working sets- 150 x 3 sets x 2 reps, 160 x 2 reps, 90 sec rest, RPE 8.



Pendlay Rows- warm up- bar x 10 reps, 95 x 8 reps, 135 x 8 reps.

Working sets- 165 x 3 sets x 8 reps, 90 sec rest, RPE 9.



Seated Rows- 150 x 4 sets x 8 reps, 45 sec rest, RPE 8.

(2 sets with v bar and 2 sets with slightly more narrow v bar)



*Occlusion Training*

Kaz Press- 55

and - Done for 7 minutes straight

Barbell Curls- 25



Goodmornings- Light Elitefts Band x 4 sets x 25 reps, 60 sec rest, RPE 8.

(was gonna do normal bar but hamstrings were sore so used a band and man these were brutal lol)



Dumbbell Hammer Curls Cross Body- 20's x 5 sets x 15 reps, no rest, RPE 9.



Crunches- 4 x 15 reps, 45 sec rest, RPE 9.

[rshelton242]

1/13/14 Rep Deadlift Day. All day i had plans to come in and really get after it. Had to much hot sauce before going into the gym today lol. so stomach was upset there for no timed rest periods just took what i needed.



Deadlift- warm up- bar x 10 reps, 135 x 10 reps, 185 x 6 reps, 225 x 5 reps, 275 x 4 reps, 315 x 3 reps.

Working sets- 350 x 10 reps(belt), 350 x 5 reps(beltless), 365 x 8 reps(belt), RPE 8.

(365 x 8 is a conventional PR, previous best was 6 reps)



http://youtu.be/6fx8qJZYfUs


4" Block Deadlift- 375 x 2 sets x 3 reps, RPE 8.

(1 set beltless 1 set in the belt.)



http://youtu.be/8gxs2RcGxDc


2" Deficit Deadlift- 330 x 2 sets x 6 reps, RPE 9.

(1 set beltless 1 set belt.)(PR!!! previous best was 330 x 4 in a belt so pulled 6 beltless and in a belt.)



http://youtu.be/2y2d4nNBiOg



Wide Pull Downs- 135 x 4 sets x 10 reps, 60 sec rest, RPE 7.



Snatch Grip Shrugs- 195 x 3 sets x 10 reps, 60 sec rest, RPE 8.



V Bar Pull Downs- 140 x 3 sets x 10 reps, 60 sec rest, RPE 8.



Iso Prone Abs- BW + 45 x 5 sets x 30 sec, 60 sec rest, RPE 9.



Overall a great session very happy with the work I got in.

[rshelton242]

1/14/14 explosive bench day. Had a good session today happy that light weights are light and elbow is feeling good, but i am looking forward to next training cycle and actually wokring on a real training max and not something super light.



Bench- warm up- bar x 10 reps, 95 x 2 sets x 6 reps, 135 x 6 reps.

Working sets- 160 x 6 sets x 2 reps, 60 sec rest.



Close Grip Bench- 170 x 2 sets x 5 reps, 90 sec rest, RPE 7.



1" Paused Bench- 150 x 2 sets x 6 reps, 90 sec rest, RPE 7.

(Feet up to take away leg drive)



Reactive Slingshot Bench- 150 x 1 sets x 20 reps, RPE 8.

(all reps paused)



Wide Neutral Grip Pull Ups- 150 x 4 sets x 10 reps, 60 sec rest, RPE 9.



Side and Front Dumbbell Raises- 30's x 2 sets x 8 reps, 60 sec rest, RPE 9.

(would normally do 3 sets shoulder wasnt feeling right so called it)



V Bar Pull Downs- 155 x 3 sets x 10 reps, 60 sec rest, RPE 9.



Standing Abs- 100 x 3 sets x 10 reps, 60 sec rest, RPE 7.

( just started these and loved them defintely a staple for awhile.)

[rshelton242]

1/16/14 Heavy Squats



Squat- Warm up- bar x 3 sets x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 6 reps, 185 x 3 reps, 220 x 2 reps.

Working sets- 280, 300, 320, 350 x 2, rest as needed, RPE 9.

(all working sets done in belt and wraps)(350 x 2 reps is PR was previously my best single)



http://youtu.be/kV9DQ6mrWp0


Olympic Squat- 295 x 2 sets x 1 rep, rest 90 sec, RPE 9.

(done in rehband knee sleeves and 1 belt and 1 beltless)



Pause Squat- 265 x 2 sets x 3 reps, 90 sec rest, RPE 9.

(rehband knee sleeves and belt)



Lying Leg Curls- 95 x 3 sets x 12 reps, 90 sec rest, RPE 8.



Back Raises- BW x 4 sets x 20 reps, 60 sec rest, RPE 7.



Close Grip Pull Downs- 125 x 3 sets x 10 reps, 60 sec rest, RPE 8.



Dumbbell Side Bends- 50's x 2 sets x 20 reps, RPE 8.

[rshelton242]

1/17/14 Bodybuilding Day.



Military Press- warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps.

Working sets- 125 x 6 sets x 2 reps. 60 sec rest.



Pendlay Rows- warm up- bar x 10 reps, 95 x 8 reps, 135 x 8 reps.

Working sets- 170 x 3 sets x 8 reps, 90 sec rest, RPE 8.



Seated Rows- 160 x 4 sets x 8 reps, 45 sec rest, RPE 8.

(1st 2 sets were done with little wider v bar, 2nd 2 set done with more narrow v bar)



Occlusion Training

Kaz Press- 55

and -7 minutes of hell.

Barbell Curls- 25

(really hate this lol but it is effective and it allows me to get some good tricep work in on my second day without really beating my elbow up. gonna finish this cycle out with this and hopefully elbow will feel well enough to go back to normal work)



Banded Goodmornings- Light Elitefts Band x 5 sets x 10 reps, 15 sec rest, RPE 8.

(Did these with a arched back htting the hamstrings)



Banded Goodmornings- Light Elitefts Band x 5 sets x 10 reps, 15 sec rest, RPE 8.

(Did these round back really blew up my lower back)



Dumbbell Hammer Curls- 25's x 5 sets x 12 reps, RPE 9.

(did these 1 arm then the other back and forth no rest, also did these cross body)



Standing Abs- 150 x 5 sets x 6 reps, 60 sec rest, RPE 8.

(Really loving these)

[rshelton242]

1/20/14 Heavy deadlift. This is week 7 of cube kingpin for me so pulled heavy singles and drop back set.



Deadlift- warm up- 45 x 10 reps, 135 x 2 sets x 6 reps, 185 x 5 reps, 225 x 3 reps, 275 x 2 reps, 315 x 1 rep, 365 x 1 rep.



Deadlift- 395 x 2 reps http://youtu.be/yPH8ZCfi5eY
Deadlift- 405 x 1 rep http://youtu.be/kWAjzUhb7vA
Deadlift- 420 x 1 rep http://youtu.be/JyBdcxDUAeE
Deadlift- 350 x 12 reps (beltless) http://youtu.be/ZjLMQJA8mm4


Wide Pull Downs- 150 x 4 sets x 8 reps, 60 sec rest, RPE 8.



Snatch Grip Shrugs- 205 x 3 sets x 10 reps, 60 sec rest, RPE 8.



V Bar Pull Downs- 160 x 3 sets x 10 reps, 60 sec rest, RPE 8.



Iso Prone Abs- BW + 50 x 5 sets x 30 seconds, 60 sec rest, RPE 7.



Overall great session felt strong and rocked the singlet during training trying to channel some lilliebridge power lol. Plus it makes other people at my gym really un comfortable when i wear this or short shorts to squat in which i find hilarious lol.

[rshelton242]

Quote Edit Delete


1/21/14 Rep bench day. Because of elbow tendinitous I have been running this cycle on a 85% training max so everything has been pretty light and I havet pushed much without a slingshot on just trying to heal my elbow up. Today i decided to push a little to see where I was.





Bench- warm up- bar x 18 reps, 95 x 2 sets x 6 reps, 135 x 5 reps, 185 x 2 reps (didnt mean to hit this set)

Working sets- 195 x 5 reps, 225 x 6 reps, 90 sec rest, RPE 8.

(225 x 6 all paused ties a rep PR for me which I was stoked with seeing as i hadnt pushed my bench hard at al this entire cycle.)



Close Grip Bench- 205 x 2 reps, 225 x 2 reps, 90 sec rest, RPE 8.

(No wrist wraps)

1" Paused Bench- 185 x 2 sets x 5 reps, 90 sec rest, RPE 8.

(All done with feet up to eliminate any leg drive)



Wide Neutral Grip Pull Downs- 155 x 4 sets x 8 reps, 60 sec rest, RPE 7.



Side DB Raises- 20's x 3 sets x 15 reps, 90 sec rest, RPE 8.



Front DB Raises- 20's x 3 sets x 15 reps, 90 sec rest, RPE 9.



V Bar Pull Downs- 60 x 3 sets x 8 reps, 60 sec rest, RPE 7.



Standing Abs- 110 x 3 sets x 12 reps, 60 sec rest, RPE 8.



Had a good session was stoked to see i hadnt lost any strength if not gained some even though i had trained light this cycle. Have really tweaked my bench form this cycle to feet out flatalmost a standing bench. and really sinking it in and getting nice leg drive the way Dan Green and Jeremy Hoornstra Bench.

[rshelton242]

1/23/14 Explosive Squat Day



Squat- warm up- bar x 3 sets x bunch of reps, 95 x 2 sets x 6 reps, 135 x 6 reps, 185 x 2 reps, 225 x 2 reps.

Working sets- 245 x 5 sets x 2 reps, 60 sec rest.

(1 set beltless the rest in a belt.)



Olympic Squat- 265 x 3 sets x 3 reps, 90 sec rest, RPE 8.



Paused Squat- 230 x 2 sets x 3, 5 reps, 90 sec rest, RPE 9.

(1sets set was beltless, 2nd set in a belt.)



Lying Leg Curls- 100 x 3 sets x 10 reps, 90 sec rest, RPE 8.



Back Raises- BW x 4 sets x 25 reps, 60 sec rest, RPE 7.



V Bar Pull Downs- 135 x 3 sets x 10 reps, 60 sec rest, RPE 7.



Dumbbell Side Raises- 45's x 1 set x 20 reps.

High Pulley Side Bends- 140 x 1 set x 6 reps.

Low Pulley Side Bends- 140 x 2 sets x 6 reps.

(Was trying different things here to see what i liked better or what felt better)



It was an ok session bar speed didnt feel what it should have been but was still pretty fast. Form just felt off for the first half of squats the last set of oly squats and the paused squats i had gotten dialed in and felt good. Will look at warming up better with lower reps and more sets to be dialed in before my working sets.

[rshelton242]

1/25/14- Bodybuilding Day.



Military Press- Warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps, 125x 6 reps.

Working Sets- 150 x 5 reps, RPE 9.



After that set had to spot some dummy in the gym squatting to a bench that he had sitting on 25# plates. Told him that it was a bad idea but he does it all the time apparently. So ok dont have time to argue he squats 1 rep grinds a second and wants a 3rd sits on the bench it slips out from under him and i catch him and squat him up. Bad news is all the weight was basically against my bicep it flared my tendinitis up a ton tried to work Dumbbell over head after this still excruciating pain. Went home iced and also used Voodoo floss the day after elbow feels better gonna really ice after every session and use the floss frequently try to get this elbow better.

[rshelton242]

12/27/14 Explosive Deadlift



Deadlift- bar x 10 reps, 135 x 2 sets x 6 reps, 185 x 2 sets x 5 reps, 225 x 2 sets x 3 reps, 275 x 2 reps.

Working sets- 330 x 5 sets x 2 reps, 60 sec rest.

(All sets done in oly shoes, last set pulled sumo just testing my hip/groin and it still is irritated.)



http://youtu.be/b65Le0AupQI


4" Block Pull- 350 x 3 sets x 3 reps, 90 sec rest, RPE 8.

(all pulled in oly shoes)



2" Deficit Deadlift- 305 x 2 sets x 6 reps, 90 sec rest, RPE 7.

(all pulled in oly shoes)



Wide Pull Downs- 155 x 4 sets x 8 reps, 60 sec rest, RPE 8.



Snatch Grip Shrugs- 215 x 3 sets x 10 reps, 60 sec rest, RPE 7.



V Bar Pull Downs- 165 x 3 sets x 10 reps, 60 sec rest, RPE 9.



ISO Prone Abs- BW x 3 sets x 60 seconds, 60 sec rest, RPE 8.



Pretty good session overall didnt feel on point when i started felt slow and just off but after watching the video above bar speed was better then i thought.

[rshelton242]

1/28/14 Heavy Bench. Elbow was feeling good today got through the entire session pain free which was nice. Im a big believer in voodoo floss now.



Bench- warm up- bar x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 6 reps, 185 x 3 reps, 225 x 2 reps.

Working sets- 240 x 2 reps, 250 x 1 rep, 255 x 1 rep, 275 x 1 rep(reactive slingshot), 295 x 1 rep(Original Slingshot, this also a slingshot PR)



Wide Neutral Grip Pull Downs- 165 x 4 sets x 8 reps, 60 sec rest, RPE 7.



Side Dumbbell Raises- 30's x 3 sets x 6 reps, 60 sec rest, RPE 8.



Front Dumbbell Raises- 30's x 3 sets x 6 reps, 60 sec rest, RPE 8.



V Bar Pull Downs- 165 x 3 sets x 10 reps, 60 sec rest, RPE 9.



Standing Abs- 115 x 3 sets x 12 reps, 60 sec rest, RPE 9.



Good session hit a PR and elbow was pain free.

[rshelton242]

1/30/14. Rep Squat Day.



Squat- Warm up- bar x 3 sets x a lot of reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 6 reps, 185 x 2 sets x 3 reps, 225 x 1 rep.

Working sets- 280 x 5 reps(no belt no wraps PR), 280 x 5 reps(belt no wraps), 300 x 6 reps(belt and wraps)

(had a new guy wrap my knees werent quite how i like them didnt feel the rebound i usually get)



Olympic Squat- 300 x 2 sets x 2 reps, RPE 7.

(Belt and light self wrapped knees)



Pause Squats- 265 x 2 sets x 3 reps, RPE 9.

(Belt no wraps, man squatting in wraps then squatting without them feels like there is no bottom lol)



Lying Leg Curls- 110 x 3 sets x 8 reps, 90 sec rest, RPE 8.



Back Raises- BW + 25 x 4 sets x 12 reps, 60 sec rest, RPE 7.



Close Grip Pull Downs- 135 x 3 sets x 10 reps, 60 sec rest, RPE 7.



Low Pulley Side Bends- 150 x 3 sets x 10 reps, 60 sec rest, RPE 7.

[rshelton242]

1/31/14 Bodybuilding day. felt good going into this session and elbow felt relatively good... but not for long.



Military Press- warmup- 45 x 2 sets x 10 reps, 95 x 2 sets x 6 reps, 135 x 3 reps.

Working Sets- 155 x 2 reps, 160 x 1 rep, 165 x 1 rep, 140 x 5 reps, RPE 8.

(Elbow really bothering me at this point so decided to rep some curls and get out to try not beat it up more)



Barbell Curls- 45, 55, 65, 75 x 12 reps, RPE 8.



Went home threw some linament on the elbow. Monday morning or afternoon ill go get some electric stimulation on the elbow when i get my back adjusted at the chiropractor.

[rshelton242]

2/4/14 Rep Deadlift. Watched a video Ant Hawthorne made about deadlift and tried narrowing my stance and grip up a little bit. It was a success.



Deadlift- warm up- bar x 2 sets x 10 reps, 135 x 2 sets x 6 reps, 185 x 6 reps, 225 x 4 reps, 275 x 3 reps, 315 x 3 reps.

Working sets- 375 x 5 reps, 3 reps (beltless), 375 x 12 (belt), RPE 8(had a few more in the tank buyt form was breaking down a little and i was GASSED) (Big PR here previously best belted was 350 x 10, and beltless 350 x 12 few weeks later)



http://youtu.be/9p4dcXTtB5U


Deadlift from 4" Blocks- 395 x 2 sets x 1 rep, 90 sec rest, RPE 9.



2" Deficit Deadlift- 350 x 2 sets x 4 reps, 120 sec rest, RPE 8.



Wide Pull Downs- 170 x 4 sets x 8 reps, 60 sec rest, RPE 8.



Snatch Grip Shrugs- 230 x 3 sets x 10 reps, 60 sec rest, RPE 8.



V Bar Pull Downs- 170 x 3 sets x 8 reps, 60 sec rest. RPE 8.



Iso Prone Abs- BW x 2 sets x 60 seconds, 60 sec rest, RPE 8.

[rshelton242]

2/4/14 Speed Bench Day.



Bench- warm up- bar x 2 sets x 10 reps, 95 x 2 sets x 6 reps, 135 x 2 sets x 3 reps.

Working sets- 170 x 5 sets x 2 reps, 60 sec rest.



Close Grip Bench- 185 x 3 sets x 5 reps, 90 sec rest, RPE 7.



1" Paused Bench- 160 x 3 sets x 6 reps, 90 sec rest, RPE 8.



Wide Neutral Grip Pull Downs- 190 x 4 sets x 6 reps, 60 sec rest, RPE 8.



Dumbbell Side Raises- 35's x 3 sets x 6 reps, 60 sec rest, RPE 8.



Dumbbell Front Raises- 35's x 3 sets x 6 reps, 60 sec rest, RPE 9.



V Bar Pull Downs- 180 x 3 sets x 6 reps, 60 sec rest, RPE 8.



Standing Abs- 120 x 3 sets x 12 reps, 60 sec rest, RPE 8.

[rshelton242]

2/6/14 Heavy Squat. 1st thing an old friend of mine is gonna start training with me monday and he is a physical therapist. Good for me to get healthy and more mobile so pumped about that, But for the training.



Squat- warm up- bar x 3 sets x 10 reps, 95 x 2 sets x 6 reps, 135 x 5 reps, 185 x 3 reps, 225 x 2 reps, 275 x 1 rep.

Working sets- 295 x 2 reps, 305 x 1 rep, 315 x 1 rep, 265 x 5 reps. RPE 8.

(everything was done no belt no wraps so i was happy with the 315 and it moved quick so maxing next week)



Leg Curls- 125 x 3 sets x 6 reps, 60 sec rest, RPE 7.



Back Raises- BW + 25 x 4 sets x 15 reps, 60 sec rest, RPE 7.



Close Grip Pull Downs- 170 x 4 sets x 6 reps, 60 sec rest, RPE 8.



Low Pulley Side Bends- 150 x 3 sets x 10 reps, 60 sec rest, RPE 7.

[rshelton242]

Well i took off this passed friday because i knew i would be maxing out through out this week. I pulled heavy yesterday and hit a 25 pound lifetime conventional PR @ 445 had some in the tank. I went sumo and hit a 20 pound lifetime PR there @ 475 little in the tank and was pleased seeing that due to a hip/groin problem i havent pulled sumo in 8+ months. Got a physical therapist as a training partner and he thinks he can have me pulling sumo pain free within a month so fingers crossed. Will be benching tonight for max.

[rshelton242]

Well Monday is just around the corner I'll be back at it. Plan on hitting a meet June 14th it'll be my first full meet with 17 weeks to prepare I'm feeling good about it. Also stoked about the people God has brought into my life in the past 2 weeks. My new training partner thats gonna be starting with me is a Physical therapist and he is completely confident that the hip and groin issue thats been bothering me and stopping me from pulling sumo which im much stronger at can be fixed in 3 to 4 weeks. Im giving it 7 weeks and training a 10 week cycle sumo leading into the meet. Also just found out my best friends soon to be wife is trained in myofascial release and is gonna be hooking me up for free weekly or when needed. Im looking forward to my first meet and probably be looking for advice leading up to it.

[RedlegDbell]

Well Monday is just around the corner I'll be back at it. Plan on hitting a meet June 14th it'll be my first full meet with 17 weeks to prepare I'm feeling good about it. Also stoked about the people God has brought into my life in the past 2 weeks. My new training partner thats gonna be starting with me is a Physical therapist and he is completely confident that the hip and groin issue thats been bothering me and stopping me from pulling sumo which im much stronger at can be fixed in 3 to 4 weeks. Im giving it 7 weeks and training a 10 week cycle sumo leading into the meet. Also just found out my best friends soon to be wife is trained in myofascial release and is gonna be hooking me up for free weekly or when needed. Im looking forward to my first meet and probably be looking for advice leading up to it.

That's awesome Ray! Any chance that meet is SPF/GPC Nationals in Tennessee? Our crew from Colerain Beast Barbell will be at that one.

[rshelton242]

That's awesome Ray! Any chance that meet is SPF/GPC Nationals in Tennessee? Our crew from Colerain Beast Barbell will be at that one.

Na man it's a small meet near Charlottesville, Va figured i would take it small my first meet see exactly how a full meet runs before doing anything to big. I'm sure the future will have me in some meets in Tennessee. Live in Va so surrounding states wouldn't be a horrible amount to travel

[rshelton242]

17 weeks out heavy deadlift.



http://youtu.be/zPUTjMxLBe8


Deadlift- warm up- bar x 10, 135 x 6, 185 x 5, 225 x 5, 275 x 3, 315 x 2.

Wokring sets- Convetional Beltless- 365 x 3 sets x 2 reps. Conventional Belted- 365 x 2 reps. Sumo Belted- 385 x 2.



Snatch Grip Deadlift from 6" Blocks Beltless- 315 x 2 sets x 3 reps.



Paused Deadlift Beltless- 250 x 2 sets x 6 reps.



SSB Goodmornings- 60 x 3 sets x 12 reps.



Prison T Bar Rows- 115 x 3 sets x 12 reps.



Close Grip Pull Ups- Band Assisted- 3 sets x 12, 11, 11 reps.



Lilly Shrugs- 60's x 3 sets x 15 reps.



Standing Abs- 120 x 3 sets x 15 reps.

[rshelton242]

17 weeks out rep bench.



Paused Bench- warm up- bar x 12, 95 x 6, 135 x 2 x 5.

Working sets- 175 x 2 sets x 9, 8 reps.

Reactive Slingshot- 195 x 8 reps.

Original Slingshot- 215 x 8 reps.



Bottom End Drives- 160 x 2 sets x 6 reps.



Wide Bench Paused- 160 x 2 sets x 10, 8 reps.



Dumbell Seated Press- 40's x 3 sets x 12.



Dips with Maddog Slingshot- BW x 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps.



1 Arm DB Rows- 60's x 3 sets x 12 reps.



Wide Pull Ups- Band Assisted- 3 sets x 10 reps.



Iso Prone Abs- BW x 2 sets x 6 reps.



Sorry No Video...

[rshelton242]

2/19/14 Biceps



Cheat Curls with slow negative- 65, 85, 95, 95, 95, x 5 reps each.



Superset

Band Assisted Chin Ups- BW x 4 sets x 5 reps

Incline Dumbbell Curls- 25's, 20's, 15's, 15's x 12 reps each



Reverse Barbell Curls- 45 x 4 sets x 15 reps



EZ Bar 21's- 25, 35, 45

[rshelton242]

17 weeks out speed squat



http://youtu.be/04WvSdIJy0k


Squat warm up- bar x 2 sets x 10 reps, 95 x 6, 135 x 5, 185 x 3.



Beltless speed squat- 235 x 3 sets x 3 reps.



Belted speed squat- 235 x 5 sets x 3 reps.



SSB narrow stance squat- 250 x 2 sets x 5 reps, wow almost folded me up nice tool for this training cycle.



Front squat- 145 x 2 sets x 8 reps.



Dimel Deadlifts- 95 x 2 sets x 20 reps.



Reverse hypers- BW x 2 sets x 15 reps, just stretching back out trying to stay healthy.



Pendlay rows- 135 x 3 sets x 12 reps.



Neutral grip pull ups- Band assisted x 11, 6, 6 reps

[rshelton242]

7 weeks out assistnace day.



http://youtu.be/80NVeB164aM


Military Press- warm up bar x 2 sets x 10, 8 reps. 75 x 5 reps.

Working sets- 105 x 12 reps rest 20 seconds hit 3 reps rest 20 seconds hit 2 reps. 105 x 14 reps rest 20 seconds hit 2 reps rest 20 seconds hit 2 reps.



Close grip bench- 135 x 15 reps rest 20 seconds hit 6 reps rest 20 seconds hit 4 reps.



Reactive slingshot close grip bench- 155 x 12 reps.



Original slingshot close grip bench- 185 x 10 reps.



Flat Dumbbell Press deep and paused- 40's x 3 sets x 12 reps.



Push ups- BW x Jaurez Valley 10 to 1.



Straight bar push downs- 40 x 3 sets x 12 reps.



Chin ups band assisted- 2 sets x 8, 6 reps.



Dumbbell hammer curls- 30's x 3 sets x 12 reps.



Face pulls- 50 x 3 sets x 12 reps.



Knee raises- BW x 3 sets x 6 reps.



Nothing exciting

[rshelton242]

16 weeks out speed deadlift



http://youtu.be/JG9CpE7nhy4


Beltless Speed Deadlift- 295 x 4 sets x 3 reps.



Belted Speed Deadlift- 295+55 band tension x 3 reps, 295+80 band tension x 3 reps, 295+135 band tension x 3 reps, 295 x 3 reps.



6" Block Pull Snatch Grip- 275 x 2 sets x 5 reps.



Paused Deadlift- 205 x 2 sets x 8 reps.



SSB Wide Stance Goodmornings- 100 x 3 sets x 12 reps.



Prison T Bar Rows- 125 x 3 sets x 12 reps.



Band Assisted Close Grip Pull Ups- Light Band x 3 sets x 15, 13, 13 reps.



Lilly Shrugs- 65's x 3 sets x 12 reps.



Overall a good session brutal hard work.

[rshelton242]

2/25/14 heavy bench day



http://youtu.be/8xkkMlD_EeQ


Bench- 205 x 3 sets x 2 reps, 215 x 2 reps, 225 x 2 reps.



Reactive Slingshot Bench- 250 x 2 reps.



Original Slingshot Bench- 275 x 2 reps.



Maddog Slingshot Bench- 300 x 1 rep.



Bottom End Drives- 200 x 2 sets x 4 reps.



Wide Grip Bench- 185 x 3 sets x 6 reps.



Seated Dumbbell Press- 50's x 3 sets x 12 reps.



Original Slingshot Dips- Jaurez Valley 10 to 1.



1 Arm Dumbbell Rows- 65's x 3 sets x 12 reps.



Band Assisted Wide Grip Pull Ups- 12, 11, 11 reps.



Standing Abs- 130 x 3 sets x 15 reps.

[rshelton242]

6 weeks out rep squat



http://youtu.be/r7IGc53E5rs


Squat Beltless- 250 x 8 reps.



Squat Belted- 250 x 8 reps.



SSB Close Stance Squats- 230 x 2 sets x 6, 7 reps.



Front Squat- 160 x 2 sets x 10 reps.



Dimel Deadlift- 105 x 2 sets x 20 reps.



Pendlay Rows- 145 x 3 sets x 12 reps.



Band Assisted Neutral Grip Pull Ups- Light Band x 3 sets x 6 reps.

[rshelton242]

2/28/14 Assistance Day



http://youtu.be/oC34hao_x4Q


Military Press Rest Pause- 105 x 12 reps, rest 20 seconds 3 reps, rest 20 seconds 3 reps.

Rest Pause Set 2- 105 x 9 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps.



Close Grip Bench Rest Pause- 150 x 15 reps, rest 20 seconds 4 reps, rest 20 seconds 3 reps.



Paused Flat Dumbbell Press- 50's x 3 sets x 12 reps.



Push Downs- 40 x 12 reps, 50 x 2 sets x 12 reps.



Dumbbell Preacher Hammer Curls- 15's x 3 sets x 12 reps.



Face Pulls- 60 x 3 sets x 15 reps.



Dead Bugs- 2 sets x 10 reps.



IDK Reverse Dead Bugs is what Im calling them- 2 sets 10 reps.

(Chiropractor told me to try them for my back issues and have to say seemed to help some gonna continue to do them.)

[rshelton242]

03/04/14 So this week im gonna deload which i havent done in months my elbow really bothered me saturday so give it this week to rest.



Happy to share that Monday I will start working with Josh Bryant again. This time a plan on spending a extended amount of time being coached by him and seeing what I can do in 2014. Ill share everything we do in this log as far as training goes. I will also share my form check videos that i send to Josh along with any comments he has so everyone can learn from my mistakes and the correcting words of a great coach.



My week will look much like this.



3/4/14

Deadlift- 225-275 x 3-5 sets of 5-12 reps.

Prison T Bar Rows- 90 x 5 sets x 5 reps.

Band Assisted Pull Ups- either 5 sets x 5 reps or 10 sets x 3 reps.

Iso Prone abs and back rehab work.



3/6/14

Bench- 135-175 x 3-5 sets x 5-12 reps.

Military Press- 65-95 x 3-5 sets x 5-12 reps.

Lilly Shrugs- 40's x 3 sets x 10 reps.

Pendlay Rows- 95 x 3 sets x 10 reps.

Band Assisted Close Grip Pull Ups. 5 sets x 6 reps.



3/7/14

Squat- 155-185 x 3-5 sets x 5-12 reps.

Leg Extentions- 3 sets x 10 reps.

1 arm DB Rows- 35's x 3 sets x 10 reps.

Barbell Curls- 45 x 3 sets x 10 reps.



Week look similar to this just move some weights not a lot of work and be pretty fresh to start with Josh Bryant monday!!!

[rshelton242]

March 10th 2014 As I said before I would be starting with Josh Bryant doing my programming. Tonight was night one and we worked some squat and deadlift with some assistance.



http://youtu.be/nPsLS3_VpfY



Emailed my squat and deadlift to Josh talked to him this morning and here is what he had to say in terms of form checks.



Squat- I had enough mobility to get to depth. I need to focus on staying tight and not butt winking to get to depth because i was there without it. So from here on out ill focus on letting my hamstrings load up and trust that im at depth.



Deadlift- I had great form pulling but my setup could be tighter. He told me to try and keep tension in my hamstrings and inner thighs that it should be hard for me to get down to the bar and that will then allow me to be stronger off the floor.



As for my training session here it goes.



Squat- 45 x 10, 8, 6 reps, 95 x 2 sets x 5 reps, 135 x 3 reps, 185 x 1 rep, 225 x 1 rep.

Wokring set- 265 x 3 reps. Warm ups and working sets all beltless. RPE-8



Speed Squat- 215 x 5 sets x 3 reps, 60 second rest, RPE-7



Sumo Deadlift- 135 x 3 reps, 185 x 3 reps, 225 x 1 rep, 275 x 1 rep, 315 x 1 rep.

Working sets- 350 x 15 sets x 1 rep, 60 sec rest, RPE-7



Nordic Leg Curls- (5 sec eccentric or at least an attempt at it)- BW x 3 sets x 3 reps, 60 sec rest, RPE-10.



Clamshells- Pro Short Mini Band x 3 sets x 12 reps each side, 45 sec rest, RPE-9.



Calve Raises- 140 x 5 sets x 15 reps, 45 sec rest, RPE-9.



Front Squat Static Holds- 245 x 3 sets x 15 seconds, 45 sec rest, RPE-9.



Really doesnt look like a lot on paper when I first seen it i thought I was gonna breeze through. NOPE was a good tough session. Had me sweating. None of the major competition lifts felt to heavy. Very pumped to be working with Josh as a coach and see what the future holds.

[rshelton242]

March 11th 2014- Bench day



http://youtu.be/FEKzoZ9EoR0


Sent the first rest pause set to Josh for him to check my form out. He told me it looked good, but wants me to video from the front this week and send to him. Ill keep ya updated on the form checks as well as training.



Bench- 45 x 10 reps, 95 x 8 reps, 135 x 5 reps, 185 x 3 reps.

Working sets- Rest Pause Bench- 215 x 6 reps, rest 30 sec, 2 reps, rest 30 sec, 1 rep. rested 180 seconds. 200 x 4 reps, rest 30 sec, 1 rep, rested 30 sec, 1 rep. RPE-9.



Wide Grip Bench Paused- 175 x 2 sets x 6 reps, 60 sec rest, RPE-7.



Slingshot Dips Original Slingshot- BW x 5 reps, BW+55 x 3 sets x 5 reps, 60 sec rest, RPE-10.



Monster Mini Band Pull Aparts- 3 sets x 15 reps, 60 sec rest, RPE-8.



Face Pulls- 90 x 3 sets x 15 reps, 60 sec rest, RPE-8.



Seated Over Head Press- 100 x 2 sets x 5 reps, 180 sec rest, RPE-7.



Incline Dumbbell Curl superset Pushdowns- 25's/80 x 3 sets x 10 reps, 60 sec rest, RPE-8/10.



Hanging Leg Raises- 6 sets x 15 reps, 45-90 sec rest, RPE-10.



Again didnt look like a lot on paper to me but had me sweating it was work. 1 more session and ready to see what next week holds.

[rshelton242]

March 13th 2014- Assistance work.



Warming up and ended up tweaking my hamstring. Nothing to bad was limping around the gym but threw on the slingshot hammy band to manage the pain and went through with the training. Went straight home to a 20 min ice bath. No bruising no swelling so thats good. Was walking with minimal to no limp this morning so i think ill be fine by monday or tueday to stay on track with training.



Ill get e stim and myofascial release therapy this weekend and continue to ice.



http://youtu.be/QEHQ7dy4apM


Bulgarian Split Squat- BW x 2 sets x 6 reps. (tweaked hamstring)

Working sets- 40's x 3 sets x 6 reps. 90 sec rest, RPE-8.



Light Band Assisted Pull Ups- BW x 5 sets x 5 reps, 60 sec rest, RPE-9.



Lying Leg Curls- 170, 155, 140, 125, 110 x 5 reps, 90 sec rest, RPE-10.



Bent Over Rows- 45 x 10 reps, 95 x 8 reps, 135 x 6 reps.

Working sets- 165 x 4 sets x 5 reps, 90 sec rest, RPE-8.



Wide Pull Downs- 100 x 5 sets x 15 reps, 45 sec rest, RPE-6.



Not to bad of a session got some good work in dispite tweaking my hammy. As I said before ill be good to roll by monday or tuesday i think. Excited to see what Josh has in store for me.

[rshelton242]

March 18th 2014 Squat and Deadlift.



Hamstring tweaked from last Thursday was feeling way better. Basically no pain wore a slingshot hammy band to play it safe.



http://youtu.be/31GyHEuYr-M


I sent the 275 squat video and the last set of deadlift to Josh and for squat he said. "THOSE ARE WHAT WE WANT RAY""good job" and for the pulls he said it looked better from next week but i need to keep working to find that tension going down to the bar. He said to think the harder it is to get to the bar the easier it is coming up.



Squat- 45 x 3 sets x 10,8,6 reps, 95 x 5 reps, 135 x 3 reps, 185 x 3 reps, 225 x 1 rep.

Working sets- 275 x 1 set x 3 reps, RPE-8.



Speed Squat- 220 x 5 sets x 3 reps, 60 sec rest, RPE-7.



Deadlift- 135 x 1 rep, 185 x 1 rep, 225 x 1 rep, 275 x 1 rep, 315 x 1 rep.

Working sets- 365 x 15 sets x 1 rep, 60 sec rest, RPE-8.



Nordic Leg Curls- BW x 3 sets x 3 reps, 60 sec rest, RPE-9.



Clamshells- Short Mini Band x 3 sets x 12 reps each leg, 45 sec rest, RPE-9.



Calve Raises- 140 x 5 sets x 15 reps, 45 sec rest, RPE-8.



Front Squat Static Holds- 255 x 3 sets x 15 seconds, 45 sec rest, RPE-8.



Overall a really good session. Felt a lot better with squats today over any session in my life. Like i said last weeks log Josh gave me some pointers to not butt wink so much and it really made a difference all aroundI was tighter, more upright, and stronger out of the hole since all my muscles were firing together for the first time since probably ever.

[rshelton242]

March 18th 2014 Bench



Felt pretty good hadnt really eaten the way i should have going into this session but still felt fine. Elbow a little tender warming up nothing serious at all. Also tried warming up passed my working weight something I had read about in Josh Bryants book and Paul Carter has written about it as well.



http://youtu.be/tXv1U7A9mYY


Sent Josh the frist rest pause set for form check and he said it looked fine that I was staying pretty tight. I personally feel like I need to work on staying tight throughout the set. I feel like as the set goes on Im losing tightness. Josh also said this week looked more explosive then last week so.



Bench- 45 x 10 reps, 95 x 8 reps, 135 x 5 reps, 185 x 3 reps, 225 x 1 rep, 240 x 1 rep.

Working sets- 225 x 5 reps, rest 30 seconds, 2 reps, rest 30 seconds, 2 reps. rest 180 sec.

200 x 5 reps, rest 30 seconds, 2 reps, rest 30 seconds, 2 reps. RPE-9.



Wide Grip Bench Paused- 180 x 2 sets x 6 reps, 60 sec rest, RPE-10.

(fatigue set in so fast in this session)



Slingshot Dips- BW+60 x 2 sets x 5,3 reps, 50 x 6 reps, 60 sec rest, RPE-10.



Band Pull Aparts- Monster Mini Band x 3 sets x 15 reps, 60 sec rest, RPE-7.



Face Pulls- 90 x 3 sets x 15 reps, 60 sec rest, RPE-8.



Seated Overhead Press- 105 x 2 sets x 5 reps, 180 sec rest, RPE-9.

(again fatigued so bad at this point)



Superset Incline Dumbbell Curls/Pushdowns- 30's/80 x 3 sets x 5/12 reps, 60 sec rest, RPE-7/10.



Hanging Leg Raises- BW x 6 sets x 15 reps, 45-90 sec rest, RPE-10.



Overall a brutal session and I was beat by the end

[rshelton242]

March 21st 2014 Assistance Day



Felt little sick to my stomach going in think it was something i had eaten, but anyways went in knocked this training out didnt feel the strongest but didnt feel to bad about it considering i was a little sick.



http://youtu.be/JH0GrDiUFck


Body weight squats 2 sets 10 reps.



Body weight lunges 2 sets 5 reps each leg. just to warm up since last week tweaked my hamstring going right into body weight split squats to warm up.



Bulgarian Split Squats- BW x 2 sets x 5 reps each leg.

Working sets- 40's x 3 sets x 8 reps each leg, 90 sec rest, RPE-9.



Band Assisted Pull Ups- Light Band x 5 sets x 5 reps, 60 sec rest, RPE-8.



Leg Curls- 120 x 5 sets x 5 reps, 90 sec rest, RPE-7.



Bent Over Rows- 45 x 10 reps, 95 x 5 reps, 135 x 5 reps.

Working sets- 170 x 4 sets x 5 reps, 90 sec rest, RPE-8.



Pull Downs- 110 x 5 sets x 12 reps, 45 sec rest, RPE-7.



Overall a tough session was beat after even though it doesnt look like a ton of work on paper. Ready for next weeks training.

[rshelton242]

March 25th 2014 Squat and Deadlift



Felt good going in was a little light due to piss poor eating over the weekendate good leading into the session felt fine. My weight normally being 3-5 pounds light wont have any affect on my squat or pull but ruins my bench.



http://youtu.be/GYTEAKXqBRI


Sent Josh the beltless 290 triple I was iffy on the depth BJ Whitehead, Chris Garcia, and Dallas from here all agreed it was a little high in the pictures, Video it was tough to tell and here is what Josh had to say. "Perfect back position, good speed, depth was legal those would all count!" So I was pumped to here this from him but I also dont wanna leave in the judges hands should be no questions on depth. As me and Josh have revamped my squat form depth feels high to me even so i gotta learn all over again what legal dpeth feels like as all my old crappy squats were buried. But enough lets get to the training.



Beltless Squat- 45 x 10, 6 reps, 95 x 5 reps, 135 x 5 reps, 185 x 3 reps, 225 x 1 rep, 265 x 1 rep.

Working set- 290 x 3, RPE-8



Speed Squat- 220 x 6 sets x 3 reps, 60 sec rest, RPE-7.



Sumo Deadlift- 135 x 1 rep, 185 x 1 rep, 225 x 1 rep, 275 x 1 rep, 315 x 1 rep, 365 x 1 rep.

Working sets- 390 x 9 sets x 1 rep, 60 sec rest, RPE-8.

(weight wasnt a problem felt light, was supposed to do 12 singles but my hip was killing me, Josh and I have planned to go back to pulling conventional im pretty sure)



Nordic Leg Curls- BW x 3 sets x 3 reps, 60 sec rest, RPE-8.



Clamshells- Short Mini Band x 1 sets x 12 reps, Micro Mini Band Doubled x 2 sets x 12 reps, 45 sec rest, RPE-9

(my training partner is a PT watched me doing the first sets and helped me tighten it up some so i had to drop down a band)



Calve Raises- 140 x 5 sets x 15 reps, 45 sec rest, RPE-9.



Front Squat Static Holds- 270 x 3 sets x 15 seconds, 45 sec rest, RPE-8.



Overall a good session outside of the hip but pulling conventional is fine. Since deciding to move to conventional I have decided to do this meet beltless so the rest of my training leading into the meet will be with out a belt.

[rshelton242]

March 27th 2014 Bench Night.



Before I ever went in I had decided not to push to terribly hard on my rest pause bench work.



http://youtu.be/iPhlUU8gR8Y


Sent Josh a video of my wide bench and we decided it looked explosive and to take my normal bench grip to that width for the time being and see how it feels.



Rest Pause Bench- 45 x 10 reps, 95 x 5 reps, 135 x 5 reps, 185 x 3 reps, 225 x 1 rep, Overwarm up- 250 x 1 rep

Working sets- 235 x 3,1,1 reps, and 205 x 5,2,2 reps, RPE-8.



Wide Paused Bench- 185 x 2 sets x 6 reps, 60 sec rest, RPE-9.



Slingshot Dips- 60 x 5,5,3 reps, 60 sec rest, RPE-10.



Band Pull Aparts- Monster mini band x 3 sets x 15 reps, 60 sec rest, RPE-7.



Face Pulls- 90 x 3 sets x 15 reps, 60 sec reest, RPE-7.



Seated Over Head Press- 110 x 2 sets x 5 reps, 180 sec rest, RPE-8.



Superset Incline Dumbbell Curls/Pushdowns- 30's/80 x 3 sets x 8/13 reps, 60 sec rest, RPE-8/10



Hanging Leg Raises- 6 sets x 15 reps, 45-60 sec rest, RPE-10.



Overall a tough session was beat by the end.

[rshelton242]

March 29th 2014 Assistance Work



Was under the weather friday night so trained saturday morning. Was a brutal training session.



Bulgarian Split Squat- 40's x 3 sets x 12 reps, 90 sec rest, RPE-9.



Band Assisted Pull Ups- Light Band x 5 sets x 5 reps, 60 sec rest, RPE-8.



Lying Leg Curls- 120 x 5 sets x 6 reps, 90 sec rest, RPE-8.



Bent Over Rows- 45 x 10 reps, 135 x 5 reps.

Working sets- 175 x 4 sets x 5 reps, 90 sec rest, RPE-8.



Pull Downs- 120 x 5 sets x 12 reps, 45 sec rest, RPE-7.



Overall great session the split squats at 12 reps are brutal legs were blown up. Next week we are going into a deload week hit some light work. Got a meal plan from josh as well Ill be starting that Monday. Gonna be eating like a bear so should see some size and strength packing on.

[rshelton242]

April 1st 2014 Squat and Deadlift Deload



This week we are on a deload resting up trying to get my eating in order and be fresh to hit some big weights again next week.



Squat- 45 x 10 reps, 95 x 8 reps, 135 x 5 reps, 185 x 3 reps.

Working sets- 225 x 3 sets x 3 reps, 90 sec rest.



Conventional Deadlift- 135 x 6 reps, 185 x 3 reps, 225 x 2 reps.

Working sets- 260 x 6 sets x 1 rep, 90 sec rest.



Lying Leg Curls- 70 x 3 sets x 5 reps, 90 sec rest.



Clamshells- micro mini band x 3 sets x 12 reps, 90 sec rest, RPE-8.



Calve Raises- 80 x 3 sets x 15 reps, 90 sec rest.



Front Squat Static Holds- 180 x 2 sets x 15 seconds, 90 sec rest.



Overall it was a deload nothing to really get up for or exciting to read about.

[rshelton242]

April 3rd 2014 Bench Deload



Bench Press- 45 x 10 reps, 95 x 8 reps, 135 x 3 reps.

Working sets- 165 x 2 sets x 6 reps, 90 sec rest.



Wide Grip Paused Bench- 130 x 2 sets x 6 reps, 90 sec rest.



Slingshot Dips- BW x 2 sets x 10 reps, 90 sec rest.

(normally use original slinghsot on my normal weeks used reactive slingshot this week)



Band Pull Aparts- Monster Mini Band x 3 sets x 15 reps, 90 sec rest.



Face Pulls- 90 x 3 sets x 15 reps, 90 sec rest.



Seated Over Head Press- 70 x 2 sets x 5 reps, 90 sec rest.



Superset Incline Dumbbell Curls/Pushdowns- 20's/50 x 3 sets x 8'13 reps, 90 sec rest.



Hanging Knee Raises- 6 sets x 15 reps, 90 sec rest, RPE-9.

[rshelton242]

April 4th 2014



Still deloading last training session of deload sorry im so late posting.



Bulgarian Split Squat- 25's x 2 x 12, 90 sec rest.



Band Assisted Pull Ups- Light Band x 3 sets x 3 reps, 90 sec rest.



Lying Leg Curls- 80 x 2 sets x 6 reps, 90 sec rest.



Bent Over Rows- 100 x 3 sets x 5 reps, 90 sec rest.



Pull Downs- 90 x 3 sets x 12 reps, 90 sec rest.



Overall the deload week was nice let my elbow and hip rest. This week back to heavy pig iron and moving back to conventional pulls so ull see a dip in my deadlift weights for a bit, but josh will get me strong in conventional stance so im not worrying about it.

[rshelton242]

April 8th 2014 Squat and Deadlift.



Felt really good and fresh coming into this session.



http://youtu.be/2bbcF6z7Lsk


The squat and deadlift video was sent to Josh and he said The lifts were the epitome of CAT training so we are happy about that. He also said he knows my conventional pulling will be better. The only thing he said to work on is slowing down my walk out. So next week more patient walk out and see what we can do.



Squat- 45 x 10, 8 reps, 95 x 6 reps, 135 x 5 reps, 185 x 3 reps, 225 x 2 reps, 275 x 1 rep.

Working set- 305 x 2 reps Beltless, RPE-7. (this was smoked and it was only 10 pounds less then my best single beltless.



Speed Squat- 230 x 5 sets x 3 reps, 90 sec rest, RPE-8.



Deadlift- 135 x 3 reps, 225 x 1 rep, 275 x 1 rep, 315 x 1 rep.

Working sets- 335 x 6 sets x 2 reps Beltless, 90 sec rest, RPE-7.



Nordic Leg Curls- BW x 3 sets x 3 reps, 60 sec rest, RPE-9.



Clamshells- Micro Mini Band x 3 sets x 12 reps, 45 sec rest, RPE-8.



Calf Raises- 145 x 5 sets x 15 reps, 45 sec rest, RPE-7.



Front Squat Static Holds- 280 x 3 sets x 15 seconds, 60 sec rest, RPE-8.



Overall good session really pushed it today.

[rshelton242]

April 9th 2014 assistance work



Bulgarian Split Squats- 50's x 3 sets x 6 reps, 90 sec rest, RPE-8.



Band Assisted Pull Ups- light band x 5 sets x 6 reps, 60 sec rest, RPE-8.



Lying Leg Curls- 120 x 5 sets x 8 reps, 90 sec rest, RPE-10.

(finished last few reps of the last 2 sets with partials)



Bent Over Rows- 185 x 4 sets x 6 reps, 90 sec, RPE-8.



Pull Downs- 130 x 5 sets x 8 reps, 45 sec rest, RPE-8.



Overall good session. Saturday woke up early went to a meet to handle a lifter from my gym weighed in at 209 and Benched a 15 pound PR in multiply. Hit a 545 bench. Fun day.

[rshelton242]

April 15th 2014 Squat and deadlift training.



http://youtu.be/QtIqk9FZpLU


I shared my heavy squat video 315x2 and deadlift 355x2 with Josh. I felt a little off my groove all day squatting. But Josh watched and said "good technique! deep! fast! great work ray" The deadlift felt a little slow and thats what i told Josh and after i watched it a few times i seen it was faster then it felt. After i tild josh it was a little slow but it should get faster he replied "Man you are crazy--looked rock solid" so overall a good session and its always noce to get that approval from Josh. Excited to see what i have meet day.



also im not including my warm up stuff anymore to much to type and its boring lol.



Beltless Squat- 315 x 2 reps, RPE-8



Beltless Speed Squat- 235 x 5 sets x 3 reps, 90 sec rest, RPE-8.



Deadlift- 355 x 6 sets x 2 reps, 90 sec rest, RPE-7.



Nordic Leg Curls- BW x 3 sets x 3 reps, 60 sec rest, RPE-8.



Clamshells- Micro mini band x 3 sets x 12 reps, 45 sec rest, RPE-8.



Calf Raises- 145 x 5 sets x 15 reps, 45 sec rest, RPE-7.



Front Squat Static Holds- 295 x 3 sets x 15 seconds, 45 sec rest, RPE-9.



Overall good session was beat after it!!

[rshelton242]

April 17th 2014 bench



Bench rest pause- 240 x 2,1,1 reps 30 sec rest between sets, 215 x 3,2,2 reps, 30 sec rest between sets, 180 sec between rest pause sets, RPE-9.



Bench pause 1" off chest for 3 seconds- 160 x 3 reps, 185 x 3 reps, 205 x 3 reps, 180 sec rest, RPE-9.



Slingshot Dips- 70 x 5,5,3 reps, 60 sec rest, RPE-10.



Dips- BW x 6 reps, RPE-9.



Band Pull Aparts- Monster mini band x 3 sets x 15 reps, 60 sec rest, RPE-8.



Face Pulls- 90 x 3 sets x 15 reps, 60 sec rest, RPE-7.



Seated Over Head Press- 120 x 2 sets x 5 reps, 180 sec rest, RPE-8.



Superset- Reverse Curls/Feet Elevated Push Ups- 90/BW x 3 sets x 9/14 reps, 60 sec rest, RPE-9.

[rshelton242]

April 19th Accessory work



Just wasnt feeling it friday night so went in saturday around lunch time to knock this training session out. This is the biggest thing I like about a 3 day a week training split. It gives you room if your not feeling it you can push a session and not throw off your whole week. Anyways here we go.



Bulgarian Split Squats- 50's x 3 sets x 8 reps, 90 sec rest, RPE-8.



Band Assisted Pull Ups- Light Band x 5 sets x 7 reps, 60 sec rest, RPE-9.



Leg Curls- 130 x 5 sets x 4 reps, 90 sec rest, RPE-8.



Bent Over Rows- 185 x 4 sets x 6 reps, 90 sec rest, RPE-9.



Lat Pull Downs- 130 x 5 sets x 10 reps, 45 sec rest, RPE-9.



Hanging Knee Raises- 6 sets x 15 reps, 45 sec rest, RPE-8.



Overall good session. was beat tired after. ready for what this week holds gonna crush it then im assuming a deload week is in store after that.

[rshelton242]

April 22nd 2014 Squat and Deadlift my 7th week of JoshStrength.



http://youtu.be/8VZ_rgAo1nI


Felt a little slow going in hadnt eaten enough whole food today. I hit all my macros but a lot with shakes. Also didnt get a ton of sleep the night before so all and all im happy with how I did.



Sent Josh the Squat and Deadlift video. He had nothing but good this to say. for the squat he said "Marvelous! Good work Ray." and the deadlift he said "Thats beautiful and fast" Definitely happy with hearing such positive things from my coach on a day i was feeling sluggish and not 100%



Beltless Squat- 325 x 2 reps. RPE-9



Speed Squat- 245 x 4 sets x 3 reps, 90 sec rest, RPE-8.



Beltless Deadlift- 375 x 6 sets x 2 reps, 90 sec rest, RPE-8.



Nordic Leg Curls- BW x 3 sets x 3 reps, 60 sec rest, RPE-8.



Clamshells- Micro mini band x 3 sets x 12 reps, RPE-7.



Calf Raises- 150 x 5 sets x 15 reps, 45 sec rest, RPE-7.



Front Squat Static Holds- 305 x 3 sets x 15 seconds, 45 sec rest, RPE-8.



Great session feeling way stronger then when Josh and I started together and very excited for what the future holds. Excited to possibly be getting a new job in the next few days even though that means my meet would have to be postponed. But it is what it is, God has a plan I just gotta follow through.

[Pale Rider]

Getting in some good looking strong

[rshelton242]

April 24th 2014 Bench training or an attempt at it lol.



Bench-245 x 2 reps, 220 x 3, 1, 1 reps rest pause 30 seconds. RPE-9.



1" Paused Bench for 3 seconds- 170 x 3 reps, 195 x 3 reps, 215 x 2 reps, 180 sec rest, RPE-10.



Slingshot Dips- 75 x 3 x 5 reps, 60 sec rest, RPE-10.



Band Pull Aparts- Monster Mini Band x 3 sets x 15 reps, 60 sec rest, RPE-7.



Face Pulls- 90 x 3 sets x 15 reps, 60 sec rest, RPE-7.



Seated OHP- 125 x 2 sets x 5 reps, 180 sec rest, RPE-7.



Superset Reverse Curls/Feet Elevated Push Ups- 90/BW x 3 sets x 10/15 reps, 60 sec rest, RPE-10/8



Knee Raises- 6 sets x 15 reps, 45 sec rest RPE-7.

[rshelton242]

April 25th 2014 Accessory Work



Bulgarian Split Squats- 55's x 3 sets x 5 reps, 90 sec rest, RPE-7.



Band Assisted Pull Ups- Light Band x 5 sets x 8 reps, 60 sec rest, RPE-10.



Lying Leg Curls- 130 x 5 sets x 5 reps, 90 sec rest, RPE-9.



Bent Over Rows- 190 x 4 sets x 6 reps, 90 sec rest, RPE-9.



Pull Downs- 130 x 5 sets x 11 reps, 45 sec rest, RPE-9.

[rshelton242]

On a deload this week so im not gonna take the time to post everything as it is boring as crap.



I did play around on my pull deload 275 was my top weight so i pull 1 set 1 handed just for fun.



http://youtu.be/LslZ5tBbUs0


on another note im working with Renaissance Periodization to get my nutrition in check, lean out, and restore my insulin sensitivity. Excited to see what is in store.

[rshelton242]

There is a strongman show near me in July that Im seriously thinking of getting ready for just to see how I like it. Been looking through a lot of strongman stuff and it seems more fun then powerlifting so Josh and I are gonna switch training up some starting next week.



http://youtu.be/tVedhowpAO4


Sent Josh the squat and pull videos. On squat we agreed i got a little forward but weight moved well. Deadlift I thought i was a little slow Josh thought it moved well.



Beltless Squat- 345 x 1 rep, RPE-9, PR!



Speed Squat- 265 x 3 sets x 3 reps, 90 sec rest, RPE-8.



Beltless Deadlift- 405 x 2 reps, RPE-8.



Speed Deadlift- 325 x 3 sets x 3 reps, 90 sec rest, RPE-7.



Clamshells- micro mini band x 3 sets x 12 reps, 45 sec rest, RPE-8.



Calf Raises- 160 x 3 sets x 15 reps, 45 sec rest, RPE-6.



Front Squat Static Holds- 315 x 2 sets x 15 seconds, 60 sec rest, RPE-7.



Hot in the gym today I was gassed quick.

[rshelton242]

ok sorry its been awhile since i posted started a new job threw me off my training schedule and everything was all messed up but starting off fresh here. Not gonna be competing anytime soon because of the new job no time to take off and so on.



May 18th 2014



Deadlift- 400 x 3 reps, RPE-8, first time in a belt in 2 months or so felt like my head was gonna explode.



Speed Deadlift from 1.75" Deficit- 300 x 4 sets x 3 reps, 120 sec rest, RPE-6.



Giant Set

Leg Extentions- 50 x 4 sets x 12 reps, RPE-7. light weight slow tempo.

Lying Leg Curls- 65 x 4 sets x 10 reps, RPE-8, light weight slow tempo.

Band Assisted Pull Ups- Light Band x 5 sets x 8 reps, RPE-9.



Pendlay Rows- 180 x 3 sets x 5 reps, 90 sec rest, RPE-9.



Close Grip Bench- 180/165 x 1 sets x 6/8 reps, 180 sec rest, RPE-9.

[rshelton242]

Havent posted a lot recently. Have been training but not very successfully. Started bringing weight down a little to lean out, normally 240 got down to 215 and my strength was completely tanked real bad so im taking that as gods way of telling me i dont need to be lean. Im starting back monday hard at it trying to slowly get my weight and strength back up

[MikeHerman]

Holy shit. Starting at 150 and getting up to 275 in the time you did is amazing, even if you did just cut. In for this.

[rshelton242]

Well I have had a horrible month or so of training normal warm up weights have become my working weights and have felt heavy. Here this past week or so just trying to get mentally refreshed and grow or re establish my relationship with God as it has definitely been broken the past month or more and since then God really broke me down mentally and physically. Had a good sunday in church and relaxing feeling mentally refreshed ready to get a solid week of training under my belt and see what God has in store. Also hopefully gonna be in Philly Saturday to meet Josh Bryant and sit through one of his seminars!!! Hope all has been well with everyone else time to get things back rolling again

[rshelton242]

6/30/14



squat 285 x 1 x 2



speed squat 250 x 6 x 3



pause squat 225 x 3 x 3



nordic leg curls bw x 1 x 2



front squat static holds 360 x 2 x 15 sec



best session i had in 2 months watched jay neras squat video and used the stuff he said and i stayed tighter then i have ever been during squatting.