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View Full Version : [Pro Journal] - Shawn "Future" Bellon's Training



Shawn Bellon
10-02-2011, 08:08 PM
Hey guys. Lost my log in info so I am starting over which is ok since I would rather be known for my real name. :)

Shawn Bellon
10-02-2011, 08:10 PM
Finished up at the Olympia Invitational in the 275 class. I competed true raw...no knee wraps. Totalled 750-440-750 and was 8/9. My final pull I tried 777 pulling sumo...which I don't normally do but my back was hurting. Epic fail. LOL

Shawn Bellon
10-02-2011, 08:13 PM
http://www.youtube.com/watch?v=BpeXdf6hTko

Shawn Bellon
10-02-2011, 08:13 PM
http://www.youtube.com/watch?v=hRbpYIHP3Zs

Shawn Bellon
10-02-2011, 08:14 PM
http://www.youtube.com/watch?v=aqUY1D56rkE

Shawn Bellon
10-02-2011, 08:17 PM
Getting ready for Worlds through USPA. Hoping to finally put together a good training cycle. Using alot of recovery techniques. I have a sports massage therapist as well which is awesome. I love KT Tape!!! Man that stuff is awesome.

Shawn Bellon
10-02-2011, 08:18 PM
From last week...

Behind a little. Sick...blah.

Monday: Bench Works

Bench Press
45x10
135x5
185x5
225x3
275x3
315x3
385x3
435x1 paused
475x1 paused w/ slingshot
495x1 paused w/slingshot

Dips
Bwt x 10 x 2
+90x 10 x 3

Blast Strap Decline Pushups
Bwt x 10 x 4

Dumbell Upright row
40 x 10 x 3

Foam rolled and stretched.

Preworkout: Dark Rage
Postworkout: Dark Matter

Chris Rodgers
10-02-2011, 08:29 PM
Great job at the meet! Real good fight on all those lifts and I loved the head nod on the deadlifts, haha! I used to watch your training vids, but I thought you were just some freak in the gym, it's cool to see that you compete too.

Mark!
10-02-2011, 08:34 PM
Aw what's up buddy boy. Good seeing you over here too.

Shawn Bellon
10-02-2011, 08:40 PM
Great job at the meet! Real good fight on all those lifts and I loved the head nod on the deadlifts, haha! I used to watch your training vids, but I thought you were just some freak in the gym, it's cool to see that you compete too.

Yeah I have been busy with life, work, injuries and family. But have not stopped training. Glad to be back competing. So much fun.

Shawn Bellon
10-02-2011, 08:40 PM
Aw what's up buddy boy. Good seeing you over here too.

Yeah need to be around like minded. :)

Mark!
10-02-2011, 08:42 PM
Just means I got two places to see the awesomeness that is Future. You got a meet lined up anytime soon?

Shawn Bellon
10-02-2011, 08:59 PM
Yes I am doing the IPL Worlds through the USPA affiliate. End of November. Should hit at least 800 raw in the squat. I think the deadlift will come as well. I could really put some pressure on 2100 if things go well. Weight is solid around 260-265.

Shawn Bellon
10-06-2011, 08:11 AM
http://www.body2buildstrengthtrainingsystems.com/2011/10/last-two-training-sessions-bench-and.html

Brian Hopper
10-06-2011, 09:42 AM
Great job at the Olympia.

Shawn Bellon
10-08-2011, 05:28 PM
Thanks man! :)

Shawn Bellon
10-09-2011, 07:56 PM
I love Thursdays training because its more light hearted than most of my big 3 sessions. I was able to work on some overhead pressing movements standing. I like the strict press but will spend some time this offseason with Olympic lifting as well to increase my explosiveness etc while using some modified Crossfit work.

The pressing was fine where I did a nice 205x5 which felt great on my shoulders and bad elbow. What really excited me was doing 120 for 10 reps on the incline press. I generally don't push my assistance work to failure when getting ready for a meet so the 120 could have been 30 reps. Should felt really good.

Training is really started to kick it up getting closer to World's. I will be testing myself with some heavier training this week. Videos will be sure to follow.

superdonut
10-13-2011, 09:36 PM
Cool to find you on here man. Hope training and everything goes well.

Coke
10-14-2011, 07:45 AM
Impressive lifts man!!

Shawn Bellon
10-16-2011, 08:39 PM
Thanks guys.

Shawn Bellon
10-16-2011, 08:39 PM
http://www.youtube.com/watch?v=N0ru7xnu5mU

Shawn Bellon
10-16-2011, 08:41 PM
Last wave of my training is set up. I am on schedule or at least slightly ahead. Doing light gpp with kettlebells etc on off days. Massage once a week. Openers shoulder be 765-450-750 at around 265 lbs...all true raw.

Coke
10-18-2011, 04:54 PM
Perfect form with those huge squats - in complete awe!!

Mark!
10-19-2011, 07:25 PM
You're a freaking beast Shawn. Squats were picture perfect. Awesome.

Brian Hopper
10-20-2011, 09:23 AM
Strong squats Shawn!!! What kind of knee sleeves are you wearing?

Shawn Bellon
04-29-2012, 10:49 AM
I just used simple sleeves from Elite. I dont want anything but some warmth and support.

Shawn Bellon
08-29-2012, 04:39 PM
Ok I am using The Cube Method. I decided to give this a go since I am not going to be able to lift at World's. Coming into the prep for the meet I was looking to hit 850+/475-500/800+ at 275.

Shawn Bellon
08-29-2012, 04:43 PM
Last night:

Sumo deads (used smooth bar to work grip)
535x3

Conventionial pulls off 4" block
585x3

Safety bar squats with close stance/sitting on calves
+90x8
+180x8
+270x8

Glute/Hams
Bwt x 10 x 4

Done. Back was really tight from dehydration. It was stinking hot in the gym. BLAH!

Shawn Bellon
08-30-2012, 02:56 PM
Still struggling with stomach issues now. I read about the stomach flora being messed up. Interesting it was noted that the gut actually produces more serotonin than the brain. :)

Anyway, eating is challenging. I do well at times. And at other times it runs through me.

Shawn Bellon
08-30-2012, 11:46 PM
Upper body training is a love/hate thing for me. My bad shoulder has made doing alot on my left side challenging while creating extra stress on my right side. I have my good and bad days. Today was so so. My shoulder didnít explode so that is always a good thing.

I controlled 365 lbs on the floor press. Not bad for me. This is a lift I almost never do. It had caused some pain with pushing on my scapula. 405 was actually going to go but my shoulder made a weird pop and that was all it took for me to get freaked that the impending explosion was about to erupt.

I worked some high reps on the floor presses for sets of 15 reps. I performed a set with my elbows flared out for a set and then a set with my elbows tucked. Neither seemed to be an advantage or feel better than the other style.

I moved on to wide grip pulldowns. I have really started to enjoy this movement. My back has never been a strength literally or visibly so I figured why not do the stuff I havenít been doing. Barbell rows just never did enough for my lats. I did 3 sets of 12 reps. Felt good.

I have written about bands in training and gotten some slack from people. My belief still is the same that using bands for a raw powerlifter along with chains doesnít benefit the lifter because of the strength curves. Jim Wendler agreed so he and I can be crazy in our own world of understanding.

Today I used bands to perform pushdowns. I have no idea about the tension but if it felt too easy I made it harder. Pretty simple for me. I have enjoyed how a movement like this feels so much better on my elbows too. In retrospect for my session today I may have wanted to use the bands for several movements to warm up my body more. Anyway, the pushdowns were 100 total reps.

Next I worked on one arm dumbell presses standing. I went really light using just 45 lbs for 3 sets of 12 reps. I wanted to be cautious about my shoulder with the pop. It was a little sore but for the most part felt ok. I havenít decided if that was from the babying or just being lucky from the floor presses.

I finished doing shrugs with dumbells for 3 sets of 15 reps but only used 75 lbs. I utilized a 3 count negative on the movement along with a 2 count hold at the top of the movement. I also slightly lean forward to squeeze more of the trap. Felt great.

Doing movements you hate can really be empowering at times. I felt like today was a session that I showed some promise while potentially being pushed in the right direction to improve my bench to levels of other lifters my size.


http://www.youtube.com/watch?v=iHhhe2z5n6Y&feature=youtu.be

Shawn Bellon
09-01-2012, 10:25 AM
So far my stomach is feeling better with the live cultures added. Hopefully this is what I have been needing. :)

Shawn Bellon
09-03-2012, 05:57 PM
1. Squats

245◊5

335x3x

425◊3

480x3x3


http://www.youtube.com/watch?feature=player_embedded&v=2J0BmwuOaKA

2. Reverse Band Squats
580◊2
This was pretty cool. I was very fast out of the bottom. Felt good.

Back was really tight so I had to skip Olympic Squats.

3. One Leg, Leg Press
5 sets of 10 reps
I just went from one leg to the other with no rest. Sore this morning.

4. Back Extensions
Bodyweight for 3 sets of 12 reps.

Really good session but my lower back is so problematic at times. Stretched ALOT. Still stretching today. I have neglected an area that was injured and as I age it is just getting worse.

Shawn Bellon
09-04-2012, 12:39 PM
I was up to about 280ish again oddly. Partly is I sit on my butt alot typing. So that certainly takes away from my activity. The other thing is living in Phoenix IS NOT FUN! IT IS F'ING HOT!!! I walk my dog at about 5 am and its still warm. Can't wait for the 3 weeks of winter. :)

Shawn Bellon
09-04-2012, 12:40 PM
Macros

Shawn Bellon
09-06-2012, 10:38 AM
Ah my aching back! My sciatica has been flared up recently so I missed out on speed deads this week. Oddly I was looking forward to them. The program for the day looked pretty cool and I want to keep working on my sumo technique that has become very strong for me.

Missing a session annoys the crap out of me so EVEN THOUGH yesterdays session was my nemesis in waiting I went for it. The Cube Method had me doing more rep work with my training. At first glance you might think that the title for training is misleading. Ummm no. Read the entire workout. :)

1. Incline Bench *ring finger on rings*
275x3x3
Warm ups were slow and steady while using some light stretch and myofascial release with my lacrosse ball. The work sets were under the 75% of what I should have been using but I wanted to make sure my shoulder was ok. Really the sets were more like speed sets. I was pleased with my power on every rep. I did notice that my left shoulder was getting sore but that is primarily just out of shape muscles.

2. Incline Dumbell Presses
80x20 for 2 sets
This movement felt REALLY good. I was conservative but fatigue was setting in too so the last set I did tough out the last couple of reps. Once my conditioning catches up with the strength I will be tossing the 120's for sets of 20 again.

3. JM Presses
The program called for narrow grips but I wasn't feeling it with my shoulder being so fatigued. I made an executive decision to try JM Presses instead. It had been a while since doing them. I was conservative.
135x5
185x5 stupid easy
225x5 This set was probably about a 7-8 on exertion but I also used a very slow negative and brief pause at the bottom as well. It was a nice set.

4. Band Flyes
I opted for this angled pec dec which actually felt really great.
130x15x2

5. Pushdowns *one arm*
40 x 10 x 7
30x 10 x 3
Felt great.

Diet is going well too. Down about 5 lbs of water.

This morning I hit 25 min of cardio and mobility work.

Shawn Bellon
06-23-2013, 04:11 PM
I did speed bp today. I was at LA Fitness so...things were limited.

1. Bench Press
225x3x9

2. Incline dumbell bp
85x20x2

3. Dumbell flyes
40x15
50x10
60x8

4. Hammer Strength Iso Shoulder Press
90x8x3

Short and sweet.

Shawn Bellon
06-25-2013, 04:04 PM
Safety bar squatted just over 600 and did walkouts with 855. So not a bad session.

Brian Hopper
06-25-2013, 04:18 PM
Some strong SSB work!!! Did you use the SSB for your walkouts?

Shawn Bellon
06-25-2013, 09:44 PM
Some strong SSB work!!! Did you use the SSB for your walkouts?

Thanks. No. Should I?

I just did the normal bar. This is the 2nd week back to squatting etc so even the final set on SSB was a little wobbly. Just out of practice.

Shawn Bellon
06-25-2013, 10:47 PM
https://www.youtube.com/watch?v=fDKFbzDrISM

Shawn Bellon
06-28-2013, 09:51 AM
Flat Bench
45x10
135x10
185x5
225x3
275x3
315x3
365x3
405x1
425x1

Pause BP with bands 1" off chest
315x3
335x3
355x3

Rolling Tri Ext
35x15
45x15
55x12x3

Rope Pushdowns
30x15
50x8x2
50x7
50x6

Face Pulls
80x15
110x12
110x10x3

Quick session. Speed squats today.

Shawn Bellon
06-30-2013, 01:15 PM
http://www.youtube.com/watch?v=_J4hAxFvDP0

Chris already corrected me on these. I ended up going wider and it really did work my hams but for now lighter until I get the form down.

SSB
big blues +270 x 3 x 8

Reverse Hypers
270x 8 x 3

Hammer Strength Ham Curls
90 x 5 x 4

Nautilus Leg Ext
45 x 20 x 2

Standing Calf Raises
100 x 20 x 2

Shawn Bellon
06-30-2013, 01:35 PM
This was my band set up for speed bench (see attached)
135 x 3 x 12

Dumbell Flyes
40 x 20 x 3

Pushdowns
90 x 15
100 x 15
110 x 15
120 x 15

Lying Band Ext (used the yellowish band from speed bench)
4 sets of failure

Pulldowns
180 x 8
210 x 5 x 3

Laterals
20 x 20
25 x 20

Hammer Curls
65 x 10
75 x 10

Shawn Bellon
07-01-2013, 05:52 PM
ME squats while getting use to knee wraps
50x20x2
140x10
250x5
340x5
450x3 added light wrap
540x3 weird
650x1 weird but fine
700x1 decided I hated my heeled shoes and lever belt so I went barefoot and did an awkward but fast single. Just not use to wraps and need to squat in them more to stay in my natural groove. Rhino wraps were comfortable though on my skin.

Pause squats (2 count holds)
450x5
540x5

Good mornings with ssb
Used bands for this while keeping knnes locked for high rep sets of 20 x 3

Abs

Done....freaking hot!!!!

Shawn Bellon
07-05-2013, 08:55 AM
Did a crapload of deadlifts
585x6x6

That was it. Just spazzing about not getting alot of training in. :)

Shawn Bellon
07-07-2013, 12:22 PM
Speed work this weekend. Nothing crazy. It was so hot I did that and abs both days and bugged out. GROSS!

Shawn Bellon
07-09-2013, 08:25 PM
Pause squats last night.

Worked up to 660x2



https://www.youtube.com/watch?v=x_8KLOBqwyo

Shawn Bellon
07-10-2013, 10:20 PM
https://www.youtube.com/watch?v=-ybSfwu6_zE&feature=youtube_gdata_player

Deficit Deads
535x2
625x2
575x2
575x2

Narrow grip 3 board press
315x4
405x4
375x4
375x4

Ab wheel
Bwt x 10 x 3

Coke
07-21-2013, 08:18 PM
Exceptional in both the squats and deads vids, leaving no stone unturned man!!