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Road to SPF US Open

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  • Road to SPF US Open

    I'm doing this "pro" meet at the end of April. I will be in the raw 275 class. It will be a little tough because I'm walking out my squats. I'm not sure if raw for them is with wraps yet but I'm gonna lift with just my belt.

    I've had major inflammation issues so I took a couples months off. Training was maybe once every couple weeks at best.

    I am on Naproxen for my pain which has helped. I also do cryotherapy now three times a week. I purchased a mobility star for my own at home Graston work. I also soak daily in Epsom salt. Foam rolling, lacrosse ball and PVC are all used daily as well. It all seems to help. I feel great.

    I'm at 255-260 and will try to get to the full 275. I'm always giving up 20 lbs it seems. My goals for the meet are to total 2000 with my second attempts. I'd like to hit 2100. Squat I'm still chasing 800 raw squat. Bench is a crap shoot but I'm feeling really good and using a bench block 2 board to keep excess pressure off my shoulders for now. Deadlift I have switched to sumo and it has clicked. I expect to hit 800 on my third attempt.
    International Elite Raw Powerlifter
    Blood - Sweat - Chalk

  • #2
    Monday:
    Pause squats for 2 count 505*3 8 sets
    Reverse hypers
    Weighted planks

    Wednesday:
    Bench press 295*4 8 sets; 235*21 to fail
    Giant set of 5 rounds:
    Seated rows
    Pushdowns
    Paused roman chair sit ups
    Bench dips
    International Elite Raw Powerlifter
    Blood - Sweat - Chalk

    Comment


    • #3
      Hey Shawn

      Will be following along and stealing as much as I can from especially regarding recovery and recuperation
      '17 USAPL Chicago Raw
      17 AAU Super Total
      '16-AAU Hi
      '15-USPA Metro
      '15-USPA State
      '15-AAU HI
      '14-AAU HI
      '14-USPA Metro
      '14-WABDL Sonny's
      '14-USPA State
      '14-HI Strongman
      '13-USPA
      '13-WABDL Sonny's
      '13-USPA State
      '13-AAU HI
      '11-USPA Metro
      '10-NPC Stingrey
      '09-NPC Islands
      '09-NPC Stingrey
      '09-ABA Islands
      '02-ABA Islands
      '02-ABA IronWorks
      '01-NPC Paradise Cup
      '01-ABA Olympia
      '01-ABA Islands
      '00-NPC Nat.Tri-State
      '00-INBF Musclefest
      '98-NGA Ill
      '98-INBF Ohio

      Comment


      • #4
        Originally posted by trucelt View Post
        Hey Shawn

        Will be following along and stealing as much as I can from especially regarding recovery and recuperation
        That has been my biggest project. Training is one part but being pain free and sleeping has helped so much. Not exactly a brain busting revelation. But the pain kept me awake, made me really grump and moody, couldn't train, no appetite.

        Today I will do band traction for my shoulders after some voodoo flossing of my arms. To keep my elbows happy in will floss around elbow and do light curling and pushdowns for 100 reps total. Graston work on my pecs along with lacrosse ball mashing. And just icing my entire back. 30 min total.
        International Elite Raw Powerlifter
        Blood - Sweat - Chalk

        Comment


        • #5
          Cool! I'll be following too... Hope you smash it!
          "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
          ~ Ann Richards, former TX governor

          Comment


          • #6
            Originally posted by Jen View Post
            Cool! I'll be following too... Hope you smash it!
            If anything just being competitive at age 43 will be great! :club:
            International Elite Raw Powerlifter
            Blood - Sweat - Chalk

            Comment


            • #7
              Originally posted by Shawn "Future" Bellon View Post
              If anything just being competitive at age 43 will be great! :club:

              I hear that... We aren't babes anymore 😏
              "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
              ~ Ann Richards, former TX governor

              Comment


              • #8
                Shawn-

                I agree, I stopped training in a way that's destructive awhile ago--now I try to do what I can outside of the gym to maximize recovery. My wife is a huge proponent of essential oils and kept pushing them on me. Eveventually I gave in and have had great success with marjoram oil for my knees.

                Last year I did a TON of events including two Powerlifting meets with 5 days in between and tried to get as good as I could at revovery.

                Curious to hear your take on taking time off

                The older I get (im 46) the less I benefit from taking off time completely. ...ie its better for me to do something almost every day. When I was younger a full week off really recharged my battery but now I get stiffer and lose mobility, I guess its very "use it or lose it"
                '17 USAPL Chicago Raw
                17 AAU Super Total
                '16-AAU Hi
                '15-USPA Metro
                '15-USPA State
                '15-AAU HI
                '14-AAU HI
                '14-USPA Metro
                '14-WABDL Sonny's
                '14-USPA State
                '14-HI Strongman
                '13-USPA
                '13-WABDL Sonny's
                '13-USPA State
                '13-AAU HI
                '11-USPA Metro
                '10-NPC Stingrey
                '09-NPC Islands
                '09-NPC Stingrey
                '09-ABA Islands
                '02-ABA Islands
                '02-ABA IronWorks
                '01-NPC Paradise Cup
                '01-ABA Olympia
                '01-ABA Islands
                '00-NPC Nat.Tri-State
                '00-INBF Musclefest
                '98-NGA Ill
                '98-INBF Ohio

                Comment


                • #9
                  My time off was just walking, jogging, hiking and some mobility work with almost no real strength training. My inflammation was pretty bad...never been worse...so it really made a difference.
                  International Elite Raw Powerlifter
                  Blood - Sweat - Chalk

                  Comment


                  • #10
                    Tonight deadlift:

                    Pause sumo deads
                    405*1 13 sets

                    Block pulls 3-4" rubber mat stack
                    495*1 8 sets

                    Mobility work
                    Chins 100 reps
                    International Elite Raw Powerlifter
                    Blood - Sweat - Chalk

                    Comment


                    • #11
                      Today:

                      Pause squats
                      595x3 2 sets

                      Light Good Mornings
                      145x8x3

                      Rev Hypers against bands
                      30 sec 3 sets

                      Seated shoulder press
                      45x10x2
                      135x5
                      185x5 8 sets

                      TRX Rows 100 total reps
                      Ab Wheel with 1 count hold at bottom 100 total reps
                      International Elite Raw Powerlifter
                      Blood - Sweat - Chalk

                      Comment


                      • #12
                        Good god you're a strong one still!!!
                        "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
                        ~ Ann Richards, former TX governor

                        Comment


                        • #13
                          Originally posted by Jen View Post
                          Good god you're a strong one still!!!
                          I spend more time on recovery than training but yes I am still fighting the clock. Shoulders and back have been an issue last few years. Feeling good overall.
                          International Elite Raw Powerlifter
                          Blood - Sweat - Chalk

                          Comment


                          • #14
                            Your light goodmornings make my whole body hurt just thinking about it!

                            Comment


                            • #15
                              Originally posted by teelily88 View Post
                              Your light goodmornings make my whole body hurt just thinking about it!
                              It will get "worse."
                              International Elite Raw Powerlifter
                              Blood - Sweat - Chalk

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