Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 39299 times)

Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1380 on: December 13, 2017, 07:36:39 AM »
Strong workout last night Shawn. :)  Those sets of 4 at 450 on the deads looked good man...lots of power off the floor.

Great job on the 5x5 @ 235 on the Bench too.  The reps looked nice and smooth on that video of the last set.  It looks like you're strength is really building on the bench.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1381 on: December 13, 2017, 07:57:22 AM »
Tsa w4d2
Morning Weight: 180.7

Hip circle side steps/monster walks/glute thrusts
DB SLDLís
Cat/camels

Deads:
135 x 5
225 x 3
315 x 2
405 x 1

Program Sets:
450 x 4 vid
450 x 4
450 x 4
450 x 4 vid @8.5

Bench:
10xbar of CGBP/Ultrawide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5 vid @10

Pendlay Rows:
135 x 5
255 x 6
255 x 6
255 x 6
255 x 6

Dun:

Notes: good workout, Deads went well. Bench was better but still not where I should be yet. Last set actually felt the strongest but still not keeping my azz planted
Happy with the session though.

http://youtu.be/Q-X1G-Uvb4Y

http://youtu.be/Cuu3Y84Is8A

http://youtu.be/7JTObrqjybE


Awesome job bud!  Getting back to 100%
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Spring supremacy 2017 - 275, 235, 430 - 940 total

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1382 on: December 13, 2017, 09:06:13 AM »
Sweet. That's great the knee held up well. I did notice the form was a little off. I went back and looked at some preinjury vids and it looks like you were collapsing a little and turned it into a gm just slightly. I figured it was protecting the knee.

Bench felt heavy for me today too. Although when I look back at the vids it's moving much faster than it feels.  Good session for you though. I'm just catching up on some journals here and will fill mine in tomorrow.

Thanks Rich, form was definitely off, combo of fatigue from previous sets and strength set back from not squatting. Hope to be firing on all cyclinders soon. Bench...fuk bench lol

Squats are coming back fast, glad that knee is better. Form wise I could see the upper back rounding forward for sure. But damn good to be back at it!

Thanks man, ya form and strength still need some comeback but it was good to get that top set. Mostly mentally to keep me fired up!

That's great the knee is feeling good!

9 days off from bench? Yikes! That would be a brutal session coming back in. No wonder you said fuk it ;D

Thanks Eric, well that was my second bench back, but so was a wreck from that first session and just died out hard

LOL see I told ya - fuk RPE  :P

See thatís the beauty of RPE, you can throw in an RPE fuk that when needed haha
Strong workout last night Shawn. :)  Those sets of 4 at 450 on the deads looked good man...lots of power off the floor.

Great job on the 5x5 @ 235 on the Bench too.  The reps looked nice and smooth on that video of the last set.  It looks like you're strength is really building on the bench.

Thanks Greg, was very happy with how 450 moved! Bench was still not quite there but getting better man!

Tsa w4d2
Morning Weight: 180.7

Hip circle side steps/monster walks/glute thrusts
DB SLDLís
Cat/camels

Deads:
135 x 5
225 x 3
315 x 2
405 x 1

Program Sets:
450 x 4 vid
450 x 4
450 x 4
450 x 4 vid @8.5

Bench:
10xbar of CGBP/Ultrawide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5 vid @10

Pendlay Rows:
135 x 5
255 x 6
255 x 6
255 x 6
255 x 6

Dun:

Notes: good workout, Deads went well. Bench was better but still not where I should be yet. Last set actually felt the strongest but still not keeping my azz planted
Happy with the session though.

http://youtu.be/Q-X1G-Uvb4Y

http://youtu.be/Cuu3Y84Is8A

http://youtu.be/7JTObrqjybE


Awesome job bud!  Getting back to 100%

Thanks Davey! Would say 100% on deads right now/ 75% on squats and fuk bench lol
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1383 on: December 14, 2017, 11:59:23 AM »
Would say 100% on deads right now/ 75% on squats and fuk bench lol

those are actually some good percentages for the Masters broken down crew  :clap:
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1384 on: December 14, 2017, 08:23:16 PM »
Good session Shawn. Those pendlays are always impressive. My bench is feeling good too but way off where I was last year. I don't know why it's fallen off so much. Hopefully things pick up for both of us by the comp.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1385 on: December 15, 2017, 05:00:54 PM »
Tsa w4d3
Morning Weight: 181

Hip circle side steps, monster walks and glute thrusts
Banded hip work
Baby makers and BW squats
Lat pulldowns

Squats:
Bar x 7 paused
135 x 5
225 x 3
275 x 1
295 x 1

Program Sets: (did the actual program weights, but damn it was tough and grindy grind)
305 x 7 vid
305 x 7
305 x 7
305 x 7 vid @9.5 (dizzy on the unrack)

Seated OHP:
Bar x 8
135 x 8
135 x 8
135 x 8 @8

Widegrip pull-ups:
10
10
10
10 @8

Glute Thrusts
255 x 6
275 x 6
275 x 6 @8

Dun:

Notes: well that was damn tough. Tried my program weights today expecting better (not sure why actually lol) each set was hard, I kept getting dizzy when I unracked, not sure if it's the Ebola going through my house or the huge caffeine dose running through my veins. Didn't die anyway, also still need some time under the bar to build back some strength.



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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1386 on: December 15, 2017, 05:07:38 PM »
Would say 100% on deads right now/ 75% on squats and fuk bench lol

those are actually some good percentages for the Masters broken down crew  :clap:
Haha true dat! Well technically not broken at this exact moment, just weak as fuk

Good session Shawn. Those pendlays are always impressive. My bench is feeling good too but way off where I was last year. I don't know why it's fallen off so much. Hopefully things pick up for both of us by the comp.
Thanks Rich; Pendlays are feeling pretty good, I swear I find them just as taxing as deads, probably the higher reps and always doing them at the end of the session.
My bench is directly related to BW in slot of ways compared to last year at this time, I am always stronger 20lbs fatter lol
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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1387 on: December 15, 2017, 05:26:59 PM »
Well Shawn despite the dizziness that was a great looking workout man.  35 reps at 305 would make anyone dizzy...or queasy for that matter.  Hopefully the ebola passes you on by...you ain't got time for that stuff. :)  Seriously though way to get it done and build up that time under the squat bar.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1388 on: December 15, 2017, 10:30:02 PM »
Damn strong squatting with guts!

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1389 on: December 16, 2017, 01:45:46 AM »
monster session. Damn you moved some weight!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1390 on: December 16, 2017, 07:18:35 PM »
Tsa w4d4
Morning Weight: 183lbs

Lat pulldowns
Baby makers

Bench:
Bar x 10 of CGBP/Ultrawide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
245 x 4
245 x 4 vid
245 x 4
245 x 4 @10

Paused Deads:
135 x 5
225 x 3
315 x 2

Program Sets:
400 x 3 vid
400 x 3
400 x 3 @6 vid

CGBP:
210 x 3
230 x 3
230 x 3 @10

Pendlay Rows:
135 x 3
255 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Dun:

Notes: good session, playing around with different foot position on bench, Sets were tough and finished with a true RPE 10.
Paused deads felt great and strong!

Hosting our staff Xmas party tonight so will catch up with you all tomorrow!







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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1391 on: December 16, 2017, 07:34:50 PM »
Deadlifts looked strong too!

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1392 on: December 17, 2017, 11:53:13 AM »
Just catching up here a bit but bloody hell dude, thats some impressive squatting for post injury. Bench looked tough but those deads were sweet. Lockout looks great and fast to the pause. Gonna have a beast of a comp in april barring injury (knock on wood!)
the only easy day was yesterday

Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1393 on: December 17, 2017, 10:19:42 PM »
Awesome workout (as usual) yesterday Shawn! :)  Excellent job on the 4x4 @ 245 on bench.  Those reps look strong in the video man.  Looks like your bench strength is on the rise.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1394 on: December 18, 2017, 09:51:07 PM »
Tsa w5d1
Morning Weight: 185.3

Banded hip work
Hip circle side steps/monster walks/glute Thrusts
Baby makers

Squats:
Bar x 7 paused
135 x 6
225 x 3
275 x 2

Working sets:
295 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
230 x 7
230 x 7
230 x 6
225 x 6

CGBP:
200 x 6
190 x 6
190 x 6

Widegrip pull-ups: paused up/down and slow
6
6
6

Dun:

Notes: rough day under the bar. That 305 4x7 day beat me up pretty good. Was planning on doing my 5x5 starting with 295 and working up to hopefully my program weight of 330. 295 felt awful, just sore everywhere so dropped to 275 and toughed it out. I was hoping the DOMS would improve as I went along but nope.
Bench was tough too but that's the norm these days lol.

Ah well, need some recovery, it's been tough trying to jump back into the program after the injury, but will just keep autoregulating the squats and take the good and the bad as it comes.
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