PDA

View Full Version : Future



Future
03-19-2004, 10:08 PM
Monday's Squat session. I dont use wraps etc. Just a bb'ing belt for now.

1. Squat
135x20
225x10
315x5
405x1
495x1
675x3 DEEP...2" below parallel
675x3 "" "" "" ""

2. Chinas
495x5 with 3 count pause at hte bottom
405x10x2 paused every rep and the last rep was a 5 sec. pause.
**KILLERS!!! is gonna be what I call Chinas now.

3. Leg Extensions
170x20x2
**just for a burn

Short and sweet.

rookiebldr
03-19-2004, 10:13 PM
Awesome squating dude. Welcome to the journal section.

Future
03-19-2004, 10:17 PM
Thanks! This is a pretty cool site.

Friday: Tris

1. Dumbell SKulls (dumbell in each hand)
35x15
50x10
80x6
75x9
70x9
65x15
50x15

2. One Arm Pushdowns
120x4,8
110x3,6
100x9 ???
80x8,15
60x10,15

3. Rotator work

My left tricep was really weak for some reason. I am not sure why. I dont get what the deal is. It just wouldnt contract as well on my pushdowns.

ReturnedFire
03-19-2004, 10:37 PM
Awesome squating dude. Welcome to the journal section.

+1

keep up the good work! :ninja:

Saint Patrick
03-19-2004, 11:56 PM
What exactly are Chinas?

Dedicated
03-20-2004, 12:00 AM
Good luck with your journal!:)

And yes what are Chinas, they sound cool whatever they are heh.

Future
03-20-2004, 09:27 AM
Thanks Guys.

China's are squats that you go all way doen to your calves and then come up half way and the go back down etc. It stretches you out and keep constant tension on your quads, hams and glutes. Very tough. I also like to pause at the bottom.

Anthony
03-20-2004, 09:34 AM
Wow, awesome squatting. I look forward to reading more of your journal!

RuLess
03-20-2004, 09:46 AM
squats are insane man, whats your stats?

welcome to wbb btw..

Future
03-20-2004, 09:49 AM
http://logo.cafepress.com/4/352230.189934.jpg

Thanks. I have a long way to go. My current bests are 830 squat, 530 bp, and a 710 deadlift. Right now I am getting use to my bulked up 280. I want to either cut down to 242 class or take more time to grow into my 275 class. At 275 I hope to total close to 2300 or so using just IPF regulation equipment.

RuLess
03-20-2004, 10:58 AM
btw where u from in ohio, i train @ world's over westchester out of cincy.. nice stats

Shane
03-20-2004, 11:18 AM
http://logo.cafepress.com/4/352230.189934.jpg

Thanks. I have a long way to go. My current bests are 830 squat, 530 bp, and a 710 deadlift. Right now I am getting use to my bulked up 280. I want to either cut down to 242 class or take more time to grow into my 275 class. At 275 I hope to total close to 2300 or so using just IPF regulation equipment.

You have a long way to go? That's some pretty damn impressive lifting mate.

rookiebldr
03-20-2004, 11:42 AM
:withstupi

Future
03-20-2004, 09:33 PM
btw where u from in ohio, i train @ world's over westchester out of cincy.. nice stats

I live not far from Toledo.

Future
03-20-2004, 09:39 PM
You have a long way to go? That's some pretty damn impressive lifting mate.

Thanks. Yeah I am glad were things have gone but I am still needing to really improve alot to be at the top of my game. I guess I should have stating it more clearly. :)

Future
03-20-2004, 10:10 PM
I didnt train on Saturday and wont on Sunday.

My normal routine for now is M-W-F-Sat.

Mon: BP training

Wed: Squat

Fri: BP assistance

Sat: Deads

I do alot of other thing s surrounding each workout but those listed ARE the focus on that respective day.

Future
03-20-2004, 10:14 PM
Goals by October are 900+ squat---550+ bp---800+ dead. Time will tell.

raniali
03-21-2004, 11:45 AM
what can i say - you rock.
i feel kinda stupid posting in your journal since
1) i have nothing to offer
2) i never post in (or even read) journals

glad you decided to join the crew here, though.

Future
03-21-2004, 05:15 PM
Thanks! I try. :) You can offer lots. You are way too intelligent.

chris mason
03-21-2004, 06:22 PM
Well, good luck in reaching your goals. Are those individual gym lift goals, or competition 3 lift goals?

Future
03-21-2004, 08:34 PM
Comp goals.

Future
03-22-2004, 11:02 AM
Ok, first ME day for BP. My meet...and the first one in a long time...is in mid June. APF Ohio States. My goal is to total elite which is 2000 lbs for the 275 class. Should easily happen on my first attempts...I hope.

1. Close Grip Incline (bench tipped on one of my sets but I was ok.)
135x15
185x5
225x3
275x3
315x3
335x1
365x1

2. Pin Presses (3" off chest; normal grip)
315x5x3

3. Dumbell Skulls (one for each hand; 60 sec rest; not sets to failure)
40x12
75x6
70x8
65x10
60x10

4. One Arm Pushdowns (45 sec rest)
90x15x3

5. Seated Rows
200x12x3

6. Straight Arm Pushdowns
50x20

Done. Ok for a first workout. I need to figure some things out with my gym to make sure I can get some solid training without dying. :)

WillKuenzel
03-22-2004, 11:09 AM
I've had to do some arranging of plates and stuff around platforms to keep them from moving around. Mabye if nothing else, you can talk to the management about getting some of them bolted down.

Is there a big difference in IPF and APF regulations on what you can use?

Future
03-23-2004, 05:00 AM
Yes, there are HUGE differences. IPF is deeper and stricter about equipment use...and they test. APF pretty much allows double layers anything and more along with double length knee wraps...and squat depth is pretty sketchy.

Future
08-09-2009, 07:36 PM
Well, I am off my show. Starting my offseason diet. Training for USAs next year I hope...although I tore my labrum last Monday.

Highlights of today...

Shrugs 545x6 **slow and controlled**
Alternating Dumbell Curls 65x9
Pushdowns stackx9 **one arm**

Future
08-10-2009, 02:33 PM
Off day. Just ice/heat for shoulder. Legs tomorrow.

joey54
08-10-2009, 03:31 PM
No DC right now I see?

Future
08-10-2009, 03:44 PM
No. Healing. Not really sure what my options are besides just doing what I can.

joey54
08-11-2009, 05:00 AM
Thats true. Is the shoulder a full tear or partial?

Future
08-13-2009, 06:51 PM
Not sure. Just gonna take Chris' advice on resting for a while.

Coke
08-15-2009, 08:38 AM
I'm here in Toledo, you're a smart fellow to move out to AZ, lol.

Killer pic, no doubt you'll do damage at a future bb comp.

Future
08-15-2009, 12:13 PM
Im from that area. Great up near Bryan, Ohio.

I love it out here.

Future
08-15-2009, 12:16 PM
Just resting still. Bodyweight is steady at 275-277. Doing meals like instructed. Basically each meal has 50 grams carnbs, 35 grams protein and 18 grams fats. I eat as many meals as I feel I need based on hunger. So somewhere in the 7-10 meals a day range.

Sidior
08-15-2009, 02:35 PM
Glad to see this journal up again, you are ****ing large man. I'm looking forward to following your training up to USAs.

Clifford Gillmore
08-15-2009, 02:39 PM
Agreed. Your looking MONSTEROUS dude. I'll definately follow along with your progress :)

Future
08-15-2009, 02:56 PM
Thanks guys! I'll be here. I need to make a board home. Chris is a good guy and someone I call a friend. Only journaling here...I will be here alot. :) No more power days...just a poser. :)

Dave Schwab
08-15-2009, 07:38 PM
Good to see you here Shawn, always enjoyed your log at the other place back when I was messing with DC. Still strong as ever I see!

Future
08-18-2009, 04:29 PM
I'm trying.

This past couple days were not too bad. Can only do pushdowns right now so that was pretty tough. MAnaged the stack with some weight added for each arm. I did romanians yesterday with 585x7.


aE4YrutShe4
http://www.youtube.com/watch?v=aE4YrutShe4


Edit; Embedded for you :)

vdizenzo
08-19-2009, 08:40 PM
Dude, you're an f'ing house!

Future
08-20-2009, 05:54 AM
Maybe a small apartment. ;)

Future
08-20-2009, 05:55 AM
Last night was so so....

Did barbell rows with 405x10. That was pretty much it. Still cant ever come close to training chest.

Clifford Gillmore
08-20-2009, 01:20 PM
Awesome strength big guy, looking pretty damn strong!

Future
08-20-2009, 10:14 PM
Chris gave me some help for my shoulder. I hit triceps and traps. Some cardio. I was able to do dumbell skulls as well.

joey54
08-21-2009, 05:02 AM
How does the shoulder feel doing what you are doing?

Future
10-06-2009, 04:11 PM
Ok, its been depressing but its improved. I was able to decline 415 for 5 reps last night. I have to keep my form very tight. Not much I can do for shoulders etc.

At this point, I have decided to focus on family etc so I am done competing...besides in the gym. :)

Future
10-06-2009, 04:13 PM
I put this together for a friend. Just kinda fun.

THE BRUTE
10-08-2009, 01:09 PM
Freak!
Tb

Future
02-14-2010, 03:22 PM
http://www.youtube.com/watch?v=zDJ5_kSsGqU

Future
02-14-2010, 03:24 PM
Feeling better....

Future
02-14-2010, 04:30 PM
Sorta tweaked my shoulder. It was my fault. Not being smart.

1. Decline bench 430x3x3

2. Dumbell BP 100x10x5 **haven't done this for a long time from injury**

3. Upright Rows 135x10x3

4. Laterals 30x12x3 **in pain*

5. Dips Bwt+45x10x4 **felt great; havent done these for a while**

6. Standing Crunch 90x20, 120x10, 140x10

Fast done.

Future
02-14-2010, 04:33 PM
Yesterday...

1. Modified Kroc Row (used Tbar row...weird but worked)
45x10
90x10x3
100x10x2

2. Barbell Curls
65x15
85x10
145x3x3
85x20

3. Dumbell Preachers
30x10
35x10
40x10

4. One Leg Press (some old heavy sled)
Sled x 20
+100x20
+200x20
+300x10
+400x20 easy but breathing held up so thats great

5. Standing Calf Raises
315x15
375x15
375x13
375x10

Good session....

Future
02-14-2010, 04:49 PM
http://www.youtube.com/watch?v=I507-ELPUa0

Also doing H raises as Chris suggest.

Future
02-15-2010, 12:36 PM
1. Close Grip BP
135x20
225x10
315x5x5

2. Floor Press
135x10
225x10x2
275x5 **shoulder very sore...stopped**

3. Incline DBP
40x10
50x10
60x8
70x8
80x8
90x8
100x8

4. Hammer Iso SP **very light and tentative because of left shoulder**
45x10
90x8x4

5. One Arm Pushdowns
90x10
90x10
100x10
105x10
105x10

View 1
02-15-2010, 12:40 PM
Solid workouts, hopefully your shoulder heals up quick I have some RC issues and man its a pain sometimes.

Future
02-15-2010, 08:14 PM
Thanks. Been on going since July. Most likely needs surgery. Working around it the best I can. I made the mistake of doing wide grip chins and changing my grip on declines.

Future
02-16-2010, 10:30 AM
Off day. Maybe some light cardio and stretching.

Woke up took Opticen with extra scoop of protein; blended with green apple. Also had a cup of oats, apples, cinnamon, splenda and light butter. Nice way to start the day.

Future
02-16-2010, 08:19 PM
Diet is helping. Added carbs in finally.

http://i174.photobucket.com/albums/w86/shawnbellon/IMG00382.jpg

Future
02-16-2010, 08:20 PM
Off day. No cardio. Left shoulder is gonna need alot more rest.

View 1
02-17-2010, 01:20 AM
Off day. Maybe some light cardio and stretching.

Woke up took Opticen with extra scoop of protein; blended with green apple. Also had a cup of oats, apples, cinnamon, splenda and light butter. Nice way to start the day.

How does the apple in the shake turn out?? Do you use ice or just water? I have thought about doing that in the past but just thought it would turn into a giant mess and so I have never even tried.

Future
02-17-2010, 09:18 PM
I chop it up and then use my mixer wand to finish it off. Good texture and tastes good.

Future
02-17-2010, 09:22 PM
Tonight...

1. Manta Raw Squats (just with belt)
245x10
345x8
445x3
535x3
565x3

2. Hacks (not sure what the sled weighs but its some old paramount thing that is anything but comfortable)
+200x10
+300x10
+400x10
+500x10

3. Hammer Iso High Rows
45x10
90x10
135x5
180x5x5

4. Hammer Curls
60x8x4

5. Calf Ext (on leg press machine)
Stack x 25 x 3

Good session. Weighed 270. Opticen pwo with fruit. Added in some 100% casein later.

Future
02-18-2010, 09:00 AM
http://i174.photobucket.com/albums/w86/shawnbellon/utf-8BSU1HMDAzODYuanBn.jpg

A little leaner....

Future
02-18-2010, 08:16 PM
Feeling good. Weight was around 267 today. Lost a bit from water. Busy so little time to drink.

http://i174.photobucket.com/albums/w86/shawnbellon/utf-8BSU1HMDAzODkuanBn.jpg

Future
02-19-2010, 03:36 PM
Took off another day. Had a seizure and just a little off today. Normal but need the extra day.

View 1
02-19-2010, 03:54 PM
Took off another day. Had a seizure and just a little off today. Normal but need the extra day.

Are you ok? One of my friends 15 month old son had a seizure a couple days ago hes still in the hospital, hope your recover quick and this was just something random.

Future
02-21-2010, 10:12 AM
Oh yeah thanks. Normal stuff. Doesnt happen much at all.

jed
02-23-2010, 12:27 AM
god damn bro, you are freakin jacked! more pics! :windup: haha. hella strong too, man, a real motivation at such low BW/BF%.

Future
11-11-2010, 11:15 AM
http://www.youtube.com/watch?v=cXZIlM71cmU

This was from my meet in Oct. I took first. I lifted raw so I didn't get best lifter but I outlifted everyone on the squat and dead. Totaled 1850? and injured with a tear in shoulder and really bad sciatica pains. I had a great time. USPF is small but has a great heritiage.

For now I am gonna heal up and rehab with Crofffit training.

Future
11-11-2010, 11:16 AM
http://www.youtube.com/watch?v=AhQ3HuNnRxo

My deadlift is ugly. 2nd attempt. Hurt alot just to lean forward but made it. Really fun day. I forgot how great it was to be around powerlifters.

StLRPh
11-11-2010, 11:56 AM
Are you going to start logging your Crossfit/Rehab stuff?

Future
11-11-2010, 05:12 PM
Yeah I might. Actually talked to a guy today about starting rehab. Most likely Dec.

Future
11-15-2010, 09:43 AM
sLow cardio on Saturday for 45 min

HIIT this morning 20 min
Shoulder rehab

View 1
11-15-2010, 04:49 PM
Nice vids your strength is unreal.

On a side note really sorry to hear about Wes passing, I was in shock when I logged into IA and found out, I rarely posted there but learned alot from Wes post's.

Future
01-20-2011, 11:10 AM
Bench press aux work last night.



I made the mistake of forgetting my Chucks. The elevated heal was NOT ideal for standing presses. I kept moving forward a bit. :(



1. Standing presses

bar x 20 x 2

95 x 10 x 2

135 x 8

185 x 5

230 x 4 ...fell forward...blah! Done with that.



2. Incline Dumbell Presses

50 x 20

60 x 20

85 x 10

130 x 10 (+1, 5 count pause to test shoulder; sore but ok)



3. JM Presses

bar x 20 x 2

95 x 15

135 x 10

185 x 6

205 x 10+3+2



4. Rev Laterals

25 x 20

40 x 25



5. Front Raises

30 x 20 x 2



6. One Arm Pushdowns

50 x 10

70 x 10

100 x 10



Took JM presses to failure but that was it. Solid session.

Future
01-20-2011, 11:19 AM
http://www.youtube.com/watch?v=wX4C83iqN9I

StLRPh
01-20-2011, 11:35 AM
Shoulder must be doing better, strong work as always

Future
01-20-2011, 11:41 AM
Somewhat. Standing presses ACTUALLY helped me a bit. But I am very careful. Still can't regularly bench. Only narrow grip.

Future
01-25-2011, 09:40 AM
Good session. Trained at Golds where Lee Salado, Scott Stevenson and Dave Henry trained. Lee did great spotting me.

Narrow grip bp (raw)
415 x 5 x2

Shirt work. And it sucked. Could touch with 405. LOL

Incline DBP
130 x 10

Sushi was great too!

Future
01-25-2011, 09:41 AM
Pulls last night sucked. Couldnt sumo because I couldnt get my dang suit on!!! Hate that crap. And I forgot my briefs. I pulled 605x3 sumo but it really was painful. Finished with 2 singles with 700. BLAH!

joey54
01-25-2011, 06:45 PM
Any day under the bar is a good one. Nice to see you posting here consistently. Enjoyed some of your recent posts in the PL section over at IM.

StLRPh
01-25-2011, 07:58 PM
sucks about the wardrobe malfunction, strong work anyway. How far out are you from your meet?

Future
01-30-2011, 06:49 PM
7 weeks of training starting tomorrow.

last night squatted ok but some pain.625 for easy 5 and 715 for a double raw. freaking bar whipped.

today narrow gripped 435 for two sets of 3 and um pressed 274 for 5

feels like valley fever is flaring up as well.

StLRPh
01-30-2011, 06:53 PM
feels like valley fever is flaring up as well.

that doesn't sound good...

Future
01-30-2011, 07:07 PM
Not so much. Very fatigued.

Future
02-01-2011, 01:19 PM
Tried my hardcore suit on last night for deads. FAIL. 605 felt awful. Pretty annoyed. Also have too much hip and lower back pain.

Future
02-06-2011, 02:17 PM
Friday Feb 4, 2011: speed squats

1. Speed Squats w/bands (thick blue ones)
135x3
225x3
315x3
405x2x10 on low box w/ briefs

2. Back Extensions
Blue band x 10 x 3

3. Ab Pulldowns
60x10
80x10x4

Future
02-06-2011, 02:26 PM
Sat Feb 5, 2011: speed bench work

1. Speed BP w/ black thin band (stretched from bar, under bench to other end of bar)
Barx10
135x3
225x3x3 super close grip
225x3x3 close grip
225x3x3 comp grip

2. Narrow grips bp
275x3
315x3
405x3x2

3. Incline Tate Press
30x10
40x10x3

4. Rev Laterals
20x20
30x20

Stretch and tub....

Hobo Beard
02-06-2011, 02:39 PM
Strong lifting, brother.

Have you ever done standing DB presses?

A while ago I realized I had a HUGE strength inequity between my chest/triceps and my shoulders.

Doing standing DB presses with 2 hands or 1 hand have helped my shoulder stability immensely and helped push up my bench press.

Future
02-06-2011, 02:43 PM
Thanks.

Yes, I was doing standing presses just a few weeks ago. Dropped them for now. But they have helped me alot.

Future
02-06-2011, 03:54 PM
BJZS-YK7hwI

StLRPh
02-06-2011, 07:09 PM
christ your looking thick, great work

Future
02-10-2011, 08:35 AM
Thanks. Trying to gain weight for my class. Still under a bit.

Future
02-10-2011, 08:35 AM
Monday ME night:

Had a good night training. Worked up to a strong single with 750 on safety bar squats.

Finished off with band glute/ham raises, seated good mornings with sbs and roman chair sit ups.

Future
02-10-2011, 08:36 AM
Last night:

Shirt work tonight. UGH I HATE THE SHIRT!

Comp Bench Press
495x3
535x1 paused

JM Presses
225x10
275x5x2
315x3

Tate Presses (flat bench)
25x20
40x10
50x10x2

REALLLLLLLY hate the shirt.

StLRPh
02-10-2011, 08:48 AM
Comp Bench Press
945x3
535x1 paused


Triple with 945 :omg:

Future
02-10-2011, 08:55 AM
TYPO TYPO TYPO!!! Fixing.

StLRPh
02-10-2011, 09:22 AM
That's kind of what I thought, you're a strong dude but not quite that strong :)

Future
02-14-2011, 04:40 PM
Battling back pain. UGH!

Raw narrow grips went great Saturday. Hit 445x3. Nice pr.

Future
02-20-2011, 12:51 PM
Working in my deadlift suit. Awkward for sure. Gotta get use to this FAST. Back felt much better but still in alot of pain.


http://www.youtube.com/watch?v=O78EJHeMS1g

Finished with seated good mornings using safety squat bar, rope crunches, hack squats and abductor machine.

Future
02-22-2011, 09:41 AM
Raw bench work last night.

Narrow grip bp:
325x5
375x5
425x8+1
245x30

Rolling Tricep Extensions w/ dumbells
20x20
50x8
60x8
70x7

Pushdowns
90x10x5

H- Raises
30x20x2

Roman chair situps
bwt x 10 x 3

joey54
02-22-2011, 08:03 PM
Training seems to be going pretty well as you are figuring out the equipment issues. Refreshing to see a lifter of your caliber continue to seek out advice. It seems like some people who respond to you aren't aware of some of the numbers you have put up, but that never seems to bother you. Nice to have you around.

StLRPh
02-23-2011, 07:12 AM
holy crap at the benching, is the Rage X still in the picture for the meet or are you going to lift Raw?

Future
02-24-2011, 09:16 AM
Training seems to be going pretty well as you are figuring out the equipment issues. Refreshing to see a lifter of your caliber continue to seek out advice. It seems like some people who respond to you aren't aware of some of the numbers you have put up, but that never seems to bother you. Nice to have you around.

They are just numbers. :)

Future
02-24-2011, 09:32 AM
holy crap at the benching, is the Rage X still in the picture for the meet or are you going to lift Raw?

Not sure.

I have a sports hernia now....:omg:

Future
02-24-2011, 09:49 AM
From Monday:
Raw bench work

Narrow grip bp:
325x5
375x5
425x8+1
245x30

Rolling Tricep Extensions w/ dumbells
20x20
50x8
60x8
70x7

Pushdowns
90x10x5

H- Raises
30x20x2

Roman chair situps
bwt x 10 x 3

Future
02-24-2011, 11:30 AM
Based on my wise counsel and sponsor I am gonna have to wait on the Region 7 meet BUT I will be test judging so not a total loss by any stretch.

Future
03-01-2011, 10:46 AM
Sports hernia has me on the shelf. No meet at the end of the month.