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Old 06-04-2012, 10:32 AM   #1
Shawn Bellon
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Shawn Bellon: Powerlifter trying to become well rounded

My background is powerlifting. I am ranked and world class BUT tell that to my body. My joints are pretty beat up. So now my focus is something to push myself but hopefully with the cross training approach of CrossFit I will improve my overall health.

I have always kept really good eating habits. I have to stay in a weight class. I wiegh around 260-265 lbs.

I train raw mostly but am also sponsored by Inzer.
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Old 06-04-2012, 06:27 PM   #2
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Re: Shawn Bellon: Powerlifter trying to become well rounded

I did the heavy singles last week with deads and squats. That was nice. Presses sucked because of my bad arm.

I did total over 1600.
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Old 06-04-2012, 06:28 PM   #3
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Saturday:

I did the pullup ladder. I don't kip because of my shoulder. I made it 12 minutes. Not bad.
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Old 06-09-2012, 08:50 PM   #4
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Monday- Chest, shoulders and calves
Tuesday- Biceps and forearms
Wednesday - Quads abs (Squat day)
Thursday - Triceps and calves
Friday - Hamstrings and abs (Deadlift day)
Saturday - Back

I have to come to terms with my healing process so I will do less more often while adding in cardio either as light aerboics or anaerobic in a metcon format.

I will keep posting as I heal. Luckily I am very strong with my lower body work but now I can do some light assistance work to help stabilize and heal up.
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Old 06-09-2012, 08:52 PM   #5
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Friday session

Romanian deads
635x3
635x1
535x8
Clip of my set with 635.
http://www.youtube.com/watch?feature...&v=MQOexBfwnVw


One leg Ham curls
1 work set to fail

Reverse hypers with red band
3 sets of 12
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Old 06-11-2012, 12:39 PM   #6
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Was pretty busy over the weekend so I was working. Blah!

Bench work today. See how the shoulder holds up. Gonna use some intervals with some different things today. I will post later.
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Old 06-12-2012, 12:05 PM   #7
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Ugh some days I feel like an old man with this bad shoulder.

I ended up waiting because of my shoulder pain. Will give it a go today.
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Old 06-13-2012, 11:31 AM   #8
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Yesterday was volume because of my upper body injuries:

1. Narrow Grip Incline Press
205x10x5 boring but did fine

2a. Seated Rows
2b. Dips
5 sets of 10 reps in super set fashion

3. Weighted Crunches
4 sets to fail

Quick...
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Old 07-14-2012, 09:55 PM   #9
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Re: Shawn Bellon: Powerlifter trying to become well rounded

AJ Roberts inspired me to take the plunge. Like him I have been helping crossfitters with their strength. I have my criticisms sure but overall I like the concept. If a box runs its facility correctly, crossfit can help just about anyone.

I joined Crossfit Chaparral which is really cool. It is the only nonprofit box. They are part of their church. The head pastor is the head coach as well. And he is in shape!

https://www.facebook.com/CrossFitChaparral?ref=ts
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Old 07-14-2012, 09:56 PM   #10
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Re: Shawn Bellon: Powerlifter trying to become well rounded

Todays WOD:
400 m run
30 jumping lunges
30 ring push ups
for 3 rounds for time.

Well I finished dead last. I did ok the first round. I was actually the 3rd one out the door for the 2nd 400 m run....then.....shutdown!

I did finish which mattered to me alot.

Later in the day I did some fat bar incline presses for heavy sets of 5. Finished with 350x5.

My New Balance Minimus shoes were AWFUL to run in. I felt like hammers were smashing my toes up to my shins. So...time for some good running shoes.

I am feeling accomplished because I am doing something very different for me. It is humbling but I want to be fitter. After a while being a strong lifter is great but I have beat my body up. I believe that this will overall improve my lifting as a raw guy AND increase my health.

Will I ever be in THE Games? Possibly since they have a 60+ category. I have no illusions of fame in this genre. But I am determined to be really good at it...even if I am still dead last.
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