Defying Inferior Genetics

[Shawnlock]

Developmental Week 3

01/28/19 Monday

BW - 175.4

Squat - 325x1, 295x4, 265x4x3

Bench - 220x1, 200x4, 185x4x3

2ct Paused DL - 275x5, 295x5, 315x5, 300x5


01/30/19 Wednesday

2ct Paused Squat - 235x5, 245x5, 255x5, 240x5

Press - 140x1, 125x4, 115x4x3

Pendlay Rows - 165x10, 175x10x4


02/01/19 Friday

Deadlift - 385x1, 350x4, 310x4x3

Floor Press - 175x5, 195x5, 205x4, 185x5

Leg Press - 450x10, 500x10x4

[Shawnlock]

Peaking Week 1

02/04/19 Monday

BW - 176

Squat - 325x1, 280x4x4

Bench - 225x1, 205x3x5

Pin Bench - 185x4, 190x4, 195x4, 185x4


02/05/19 Tuesday

Deadlift - 390x1, 360x4, 335x4x2

CGBP - 210x1, 200x3, 185x3x3

Beltless Squat - 225x6, 245x6x3


02/07/19 Thursday

2ct Paused Squat - 285x1, 275x3, 260x3x2

2ct Paused Bench - 220x1, 210x3, 200x3x2

Beltless Press - 100x6, 115x6x2, 115x5


02/08/19 Friday

2" Deficit DL - 310x1, 300x3, 285x3x2

2ct Paused Bench - 220x1, 210x3, 195x3x3

RDL - 235x6, 250x6, 255x6x2

[Shawnlock]

Peaking Week 2

02/11/19 Monday

BW - 175.4

Squat - 335x1, 280x5, 300x3, 305x3x2

Bench - 235x1, 210x3x5

Pin Bench - 190x4, 195x4, 205x3 (fail), 190x3 (fail)


02/12/19 Tuesday

Deadlift - 390x1, 375x3, 360x3, 360x1 (fail)

CGBP - 215x1, 205x3, 185x3, 190x3x2

Beltless Squat - 205x6, 225x6x3

Low back pain. Minor but i did cut myself some slack on Squat


02/14/19 Thursday

2ct Paused Squat - 290x1, 280x3, 265x3x2

2ct Paused Bench - 225x1, 215x2 (fail), 190x3x2

Beltless Press - 110x6, 115x6x3

Elbow pain.


02/15/19 Friday

2" Deficit DL - 315x1, 305x3, 290x3x2

2ct Paused Bench - 205x1, 200x3, 190x3x2

RDL - 245x6, 265x6x3

Shoulder pain.


This week has been shitty for training. I may have let my ego/shame get in the way again and the fatigue level has crept up.

[Shawnlock]

Peaking Week 3
(Flu and lost a lot of weight)

02/18/19 Monday

BW - 172

Squat - 335x1, 320x1, 295x3

Bench - 235x1, 220x2, 205x3

Deadlift - 385x1


02/20/19 Wednesday

BW - 172.6

Squat - 325x1

Bench - 230x1


02/23/19 Saturday (Meet Day - first meet ever)

Weign-in 75.80KG

Squat - 145KG, 155KG, 162.5KG (fail)

Bench - 100KG, 105KG, 107.5KG

Deadlift - 170KG, 180KG, 190KG

83 KG open class second place.

Didn't make my original goal of 9 for 9 and 1000-lbs club (997.59 lbs. SO CLOSE!!)Neither did I meet my soul mate as I have low-key fantasized. However, this meet was very well-run and I had tons of fun. Very surprised by this award result for sure.

[Shawnlock]

Hypertrophy Week 1

02/25/19 Monday

Squat - 235x6, 250x6, 265x6x2

Press - 100x6, 110x6, 115x6, 115x4

DB Flat Bench - 50x16, 5, 5, 4, 3


02/26/19 Tuesday

Deadlift - 295x6, 315x6, 320x6x2

Bench - 155x6, 160x6, 170x6, 175x6

Leg Press - 270x16, 5x5


02/28/19 Thursday

HBBS - 205x8, 215x8, 225x8x2

Incline Bench - 140x8, 145x8, 150x8, 150x7

DB Standing Press - 30x13, 4 reps x5


03/01/19 Friday

2" Deficit DL - 245x8, 265x8, 275x8x2

CGBP - 145x8, 150x8, 160x8x2

Pendlay Rows - 155x15, 5, 4 reps x4, 2 reps

[Shawnlock]

Hypertrophy Week 2

03/04/19 Monday

BW - 171.4

Squat - 245x6, 255x6x2, 270x6x2

Press - 105x6, 110x6, 115x6x3

DB Flat Bench - 50x13, 5, 5, 3


03/05/19 Tuesday

Deadlift - 295x6, 305x6x2, 315x6x2

Bench - 175x6, 185x6, 190x6, 180x4, 180x6

Leg Press - 360x16, 5x5


03/07/19 Thursday

HBBS - 215x8, 225x8, 230x8x3

Incline Bench - 140x8, 145x8, 150x8x2, 150x6

DB Standing Press - 30x15, 5, 4 reps x4


03/08/19 Friday

2" Deficit DL - 255x8, 265x8, 280x8x2

CGBP - 150x8, 155x8, 165x8x2, 165x7

Pendlay Rows - 155x14, 5, 4, 4, 4, 3

[Shawnlock]

Hypertrophy Week 3

03/12/19 Tuesday

Squat - 275x6, 280x6x2, 285x6x2

Press - 105x6, 115x6, 120x6, 120x3, 105x7

DB Flat Bench - 50x16, 5, 5, 4, 4, 3


03/13/19 Wednesday

Deadlift - 295x6, 305x6x2, 325x6x2

Bench - 165x6, 175x6, 185x6x2, 185x5

Leg Press - 410x15, 5x5


03/16/19 Saturday

2" Deficit DL - 255x8, 265x8, 285x8, 290x8x2

CGBP - 145x8, 155x8, 165x8, 160x8x2

DB Standing Press - 30x12, 5x5


Missed a day this week. No excuses.

[Shawnlock]

Hypertrophy Week 4

03/18/19 Monday

Squat - 265x6, 275x6x3, 285x6x2, 275x6

Press - 100x6, 110x6x2, 120x5, 115x6x2

DB Flat Bench - 55x15, 5, 4, 3


03/19/19 Tuesday

Deadlift - 285x6, 305x6x3, 310x6x3

Bench - 165x6, 170x6x2,180x6x2, 175x5

Leg Press - 450x15, 5, 5, 5, 4, 3


03/21/19 Thursday

HBBS - 205x8, 215x8, 225x8x2, 215x8

Incline Bench - 135x8, 145x8, 155x8, 150x8x2

DB Standing Press - 30x15, 5x5


03/22/19 Friday

2" Deficit DL - 245x8, 265x8, 285x4 (back pain), 225x8x2

CGBP - 145x8, 155x8, 160x8x3

Seated Cable Row - 120x16, 5x5

[Shawnlock]

Hypertrophy Week 5

03/26/19 Tuesday

Squat - 325x1, 265x6, 245x6, 235x6 (back pain lingers)

Press - 135x1, 115x6, 105x6, 110x6, 105x6

DB Incline Bench - 60x8x3


03/27/19 Wednesday

Deadlift - 245x1, 215x6, 205x6x2

Bench - 205x1, 180x6, 175x6x3

2ct Paused Leg Press - 270x11x3


03/29/19 Friday

2ct Paused Squat - 190x8, 195x8, 200x8x2

CGBP - 140x8, 150x8, 160x8, 165x8

DB Flat Bench - 65x10, 60x11x2


03/30/19 Saturday

2ct Paused DL - 185x8, 195x8, 205x8x2

2ct Paused Bench - 140x8, 145x8, 155x8x2

T-bar Row - 70x11x3


Not being able to afford coaching definitely sucks, especially when pain is involved. The only part I can control is my own patience, and hopefully the correct amount of aggressiveness for load management.

However, lifting is still my favorite hobby and I wouldn't trade it for anything else.

[Shawnlock]

Hypertrophy Week 6

04/01/19 Monday

Squat - 295x1, 260x6, 245x6x3

Press - 135x1, 115x6, 110x6x3

DB Incline Bench - 65x8x4


04/02/19 Tuesday

Deadlift - 245x1, 225x6, 205x6x3 (too light)

Bench - 215x1, 190x6, 180x6x2, 175x6

2ct Paused Leg Press - 290x11x4


04/04/19 Thursday

2ct Paused Squat - 195x8, 200x8, 205x8x3

CGBP - 140x8, 150x8, 165x8x2, 160x8

DB Flat Bench - 65x11x2, 55x11x2


04/05/19 Friday

2ct Paused DL - 185x8, 195x8, 205x8x3

2ct Paused Bench - 145x8, 150x8, 160x8x2, 155x8

T-Bar Row - 80x11x4