MHP Athlete: Shawn Bellon's Training

shawn bellon

shawn bellon

New member
Awards
0
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.
 
Swanson52

Swanson52

Well-known member
Awards
2
  • RockStar
  • Established
Subbed.

Not at IM.com anymore?
 
Swanson52

Swanson52

Well-known member
Awards
2
  • RockStar
  • Established
Who's this guy?

I'm guessing he's strong since you subbed and know him.
900# squat, 800+# pull.

Yes, he's strong. I know of him from another forum. Follow along, dude squats like a freak.
 
shawn bellon

shawn bellon

New member
Awards
0
Hey. Yeah I was posting on here before but had removed anything questionable because of wife's job and mine working for state. A little overkill it seemed.

Anyway, yeah I am trying to get on the comeback trail but it keeps kicking my ass. :) I am hitting a USPA state meet here in Phoenix just to tune up for Worlds in November. Havent decided to do raw or classic...might do single ply at the Olympia as well.
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
Good luck man. Definetly following. A fair group of us training for meets as well, but definetly not at your level. Was watching your squats the other day. Incredible!
 
shawn bellon

shawn bellon

New member
Awards
0
Good luck man. Definetly following. A fair group of us training for meets as well, but definetly not at your level. Was watching your squats the other day. Incredible!
See that isnt fair though. My weights are mine. Yours are yours. We are all busting our tales. I mean if some Russian freak shows up what am I gonna do? Still do my personal best. :)

Thanks for the kudos. I suck at receiving compliments.

If healthy I should do an 800+, 450, 750 day in Aug....not crazy but I will take it...plus I am over 40.

I am ironically gonna use the total Westside approach up to this meet. :)
 
shawn bellon

shawn bellon

New member
Awards
0
Raw. 275. Here's a quick vid of 740x2. No wraps. Sorry, dude, don't want to hijack your log. ;)
Oh jeez. Yeah that was a good day...although I was lifting with the shorties. Really good guys. Ben Obrien is a stud as is Keith Mitchell. I finished with 750 for a double. And then 2 weeks later tore my mcl. LOL
 
shawn bellon

shawn bellon

New member
Awards
0
What do your single ply digits look like?
I have no idea. I wasnt comfortable with the gear and was very impatient. I did bench 600x3 in a Rage X. But what a hassle. Especially not being in a good gym at times to get help. If I ever get the fear out of my head I might be able to use my legs more effectively in my deads. I had an accident and fell backward...never been the same. Weird since people would be afraid of squats etc and I am not.
 
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
SUBd to see how the beast works!
 
shawn bellon

shawn bellon

New member
Awards
0
Thanks. I move slowly. :) I have been off for several months with back injuries so this is week 2 of not letting my wife know how hard I am pushing myself. :D
 
Torobestia

Torobestia

Well-known member
Awards
2
  • RockStar
  • Established
In for the bald log.
 
shawn bellon

shawn bellon

New member
Awards
0
Safety bar squatted just over 600 and did walkouts with 855. So not a bad session.
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
hmmm safety squat tomorrow might have to be the plan for me

read some article on 2-board being the most favored of the board presses...are you in agreement?
 
shawn bellon

shawn bellon

New member
Awards
0
hmmm safety squat tomorrow might have to be the plan for me

read some article on 2-board being the most favored of the board presses...are you in agreement?
There is such an anti Westside movement that I am just doing it all. LOL

I have a torn labarum so honestly bench work sucks for me. Personally I like paused just an inch or two off the just for a lot of work. I might do board work if shoulder is an issue. My weakness in benching is my chest and back. I will go a little wider than normal to work chest.
 
Torobestia

Torobestia

Well-known member
Awards
2
  • RockStar
  • Established
You all are too ahead of the curve for me on your programming. At least I get to hit my squats today :)

Anyways, nice squatting Shawn. What other kind of work do you like to do these days to push your squat up?
 
shawn bellon

shawn bellon

New member
Awards
0
Strength is relative.

I like box squats, paused squats, good mornings and one legged dumbbell deads.
 
shawn bellon

shawn bellon

New member
Awards
0
Managed to do a single with 425 on bench. Nothing blew up.

BP Paused off chest with bands
315x5
335x5
355x5

Rolling Trip ext
35x15
45x15
55x12x3

Face pulls
100x12x5
 
Swanson52

Swanson52

Well-known member
Awards
2
  • RockStar
  • Established
Nothing blowing up = good training day.
 
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
Any vids of your one legged Db deads?
 
shawn bellon

shawn bellon

New member
Awards
0
LOL nope! I am horribly uncoordinated. I will find one though.
 
TheMovement

TheMovement

Well-known member
Awards
4
  • RockStar
  • Established
  • Best Answer
  • First Up Vote
LOL nope! I am horribly uncoordinated. I will find one though.
Oh dang lol I love doing them personally as a warmup but never for working sets. Its helped me more with my hinge for Bb deads. More or so wondering what it looks like with heavy weight as I can pull 75lbs for a controlled smooth motion (Back of my mind your pulling 150lb Db lol)
 
Swanson52

Swanson52

Well-known member
Awards
2
  • RockStar
  • Established
Call it. Not gonna go well if it starts with a coffee snafu.
 
shawn bellon

shawn bellon

New member
Awards
0
Powering down. See you tomorrow: 2nd Friday. :thumbup:
 
Torobestia

Torobestia

Well-known member
Awards
2
  • RockStar
  • Established
Hahaha, I want a do over for yesterday. Ah well.
 
shawn bellon

shawn bellon

New member
Awards
0
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

shawn bellon

New member
Awards
0
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
 
herderdude

herderdude

Well-known member
Awards
2
  • RockStar
  • Established
Subbed for the big guy and his big lifts.
 
shawn bellon

shawn bellon

New member
Awards
0
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!!!!
 
jimbuick

jimbuick

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
Lolz, I'm gonna start squatting on a different day of the week than you.
 
shawn bellon

shawn bellon

New member
Awards
0
Thanks. You can make fun of my benching Wed. :)
 

Similar threads


Top