Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 251209 times)

Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2640 on: January 06, 2021, 09:41:55 AM »
W12push3:
BW: 173.1

Bench:
135 x 6
185 x 6
225 x 3
250 x 5, 2,2,1 rest pause (sloppy, stay)

1 leg extensions:
25/40/50 x 20

++heel elevated Tempo/pause HB squat:
Bar x 12
135 x 12
205 x 12, 4,3 myoreps tough stay

1 arm incline laterals:
10/15/20 drop 10

Push downs:
50 x 12
60 x 12, 7,4,2

Standing 1 leg calf:
3 sets, last one continuously back forth to failure

Dun
5:45am
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2641 on: January 07, 2021, 01:37:30 PM »
W12push3:
BW: 172.0

Wide pause cable row:
70 x 10
120 x 6
140 x 6
160 x 6,3,2,1 rest pause

Toe elevated dB tempo RDL:
30 x 10
60 x 10
100 x 12

Tibialis Anterior:
35/35/35

Bar Humps paused
225 x 10
365 x 10
445 x 10 PR

Straight arm pulldown:
50 x 12
70 x 11, 3,2 myoreps (heavy)

EZ reverse curls SS curl
Bar 10/10
40 x 10/10
55 x 8/7 rest pause 5/3

Seated calf
3 sets last set rest pause, donkey burnout

1 arm rear delt:
20/15/10
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2642 on: January 09, 2021, 03:17:07 PM »
W13Push1:
BW: 170.0

Heel elevated fronts
Bar x 6
135 x 6
185 x 6
225 x 3
255 x 6 PR
Sissy squats x 2 to failure

CG incline:
95 x 6
135 x 6
185 x 3
205 x 4,1,1,1 cluster PR

Incline Tempo/pause DB:
50 x 10
60 x 10 hold last one stretched

Incline facing laterals:
10/15/15 drop 10 then myoreps

Lying rear delt SS BB shrug:
20/185 x 3 sets

Donkeys:
1 set x 15
2 sets DT

Dun
Good session, lighter and stronger than last week

☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2643 on: January 10, 2021, 12:41:29 PM »
W13Pull1:
BW: 172.3

Deads:
135 x 2,2
225 x 3
315 x 2
405 x 1
480 x 1
520 x fail (8inches off floor)
405 x 6 paused PR

2 leg glute thrust:
30/45/50 x 12

Pullovers: 5:2:0
50 x 10
60 x 10 hold

Tibialis Anterior
45/45/45

Head supported rear delt SS rear delt row
25/25/25

1 arm preacher DB:
25 x 10
30 x 10
35 x 7, 20 x 7 drop

Conc hammer
20/15/15 continuously

Seated calf SS donkeys
3 sets

Dun:
Felt pretty good on deads so took a run at 3x BW pull at 520 again. It moved off the ground 8inches haha so thatís actually progress
Keep grinding at it
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2644 on: January 11, 2021, 06:48:21 PM »
W13push2:
BW: 173.0

Heavy partial laterals SS dB press
20/30
30/45
30/50 x 6,3,3 RP SS 15lb full ROM laterals

DB tempo BSS:
BW x 10
30 x 10
45 x 10
50 x 10, BW x 8 drop

DB skulls:
15/25/25 x 10 SS press

Incline Fly:
45 x 10
50 x 10, 30 x 10 drop

DB seated shrug:
60/60/60 drop to 30

Donkeys:
3 x 20 reps

Dun:
Early morning before work
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2645 on: January 12, 2021, 04:53:27 PM »
W13pull2:
BW: 172.3

Pause pulldowns:
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6,3,2,1 RP

Seated slow ecc narrow row:
120 x 10
125 x 10
135 x 10 hold last one stretched

1 leg curl:
25 x 20
40 x 20
50 x 20, 12 partials

Facepulls:
50 x 12
55 x 12,3,3,3,2 myoreps

Tibialis Anterior:
30/30/30 x 20+

Incline DB curl:
25 x 10
35 x 10
25 x 20 hold last one stretched

Hammer curls:
15/20/15/10 dropset

Seated calf:
3 x 20 reps, donkey burnout

Dun
☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2646 on: January 13, 2021, 01:04:08 PM »
W13push3:
BW: 174

Bench:
135 x 6
185 x 6
225 x 3
250 x 6,3,2,1 RP

2 leg extensions
25/40/50 x 20

++heel elevated tempo/pause HB
Bar x 12
135 x 12
205 x 12 , 4,4,3 myoreps

1 arm incline laterals
10/15/20 drop to 10

Push downs:
50 x 12
60 x 12,6,4,3

Donkeys:
2 x 25
1 leg back/forth continuously til failure
Dun
☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2647 on: January 14, 2021, 08:38:27 AM »
W13pull3
BW: 173

Wide pause row/
70 x 12
120 x 6
145 x 6
165 x 6,3,3 RP

Toe elevated tempo dB RDL:
30 x 10
60 x 10
100 x 12

Tibialis Anterior:
35/35/35

Bar humps:
225 x 10
365 x 10
455 x 10 PR

Straight arm pulldown
50 x 12
60 x 12,3,3,2 myoreps

Reverse curl SS curl:
Olybar x 3 sets

Seated calf:
3 sets, standing BW burnout

Dun:
5:45 before work
☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2648 on: January 16, 2021, 07:11:54 PM »
W14push1:
BW: 173

Heel elevated fronts
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 3
255 x 4, sissy squats x 2

CG incline:
95 x 6
135 x 6
185 x 3
205 x 4, 1

Incline DB: 4.2:0
50 x 10
60 x 10

Incline facing laterals
10/15/15 drop 10 myoreps

Lying rear delt SS DB shrugs;
20/60 x 3 sets

Donkeys;
X 15, then 2 sets DTís

Dun
Feel like ass, sore throat, aches
Redo this one better next week
« Last Edit: January 16, 2021, 07:14:16 PM by ShawnJ »
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2649 on: January 17, 2021, 02:09:37 PM »
W14pull1:
BW: 173.2

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 2
425 x 5 paused PR

1 leg glute thrust:
25/45/50 x 12

Tempo pause pullovers:
50 x 10
60 x 12 hold last one stretched

Tibialis Anterior
50/50/50

1 arm SB preacher:
25 x 10
30 x 10
35 x 7, 20 x 8 dropset

Head supported rear delt SS rear delt row:
30/30/25

Seated calf SS BW donkeys:
3 sets, last set rest pause on seated

Dun

Pretty good, feeling better than yesterday thatís for sure. Think thatís a paused dead rep PR. Iíll do singles next week again to start

☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2650 on: January 18, 2021, 01:48:13 PM »
W14push2
BW: 172.3

Partial laterals SS dB press
20/30
30/45
30/50 x 6,3,3 SS full ROM laterals

Tempo DB BSS:
BW x 10
30 x 10
45 x 10
50 x 10, BW x 8

DB incline skulls:
20/25/25 x 10 SS press

Incline fly:
45 x 10
50 x 10 drop to 30 x 10

Seated DB shrug:
60 x 2 sets

Donkeys:
3 sets BW burnout

Dun
5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2651 on: January 19, 2021, 02:20:42 PM »
W14pull2:
BW: 173.3

Neutral pause pulldown:
70 x 10
120 x 6
150 x 6
180 x 6
200 x 6,3,2,1 RP stay

Narrow slow ecc pause row:
120/130/140 x 10

1 leg pause curl:
25 x 12
40 x 12
50 x 12,3,3,9 partials myoreps

Facepulls:
50 x 12
55 x 12
60 x 12,3,3,2 myoreps

Tibialis Anterior:
30/30/30

Incline DB curl
25 x 10
35 x 10
25 x 21 hold last one stretched

Seated calf:
3 x 20, standing 3 position burnout

Lying rope hammers x 3 sets

Dun
☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2652 on: January 20, 2021, 01:16:55 PM »
W14push3:
BW: 172.5

Bench:
135 x 5
185 x 3
225 x 3
245 x 3
260 x 3,1,1 clusters

1 leg pause extensions
25/40/50 x 13

++heel elevated tempo/pause highbar:
Bar x 12
135 x 12
210 x 12,4,4,3 myoreps

1 arm incline laterals
20/15/20 drop to 10

Rope pushdown:
40 x 12
40 x 12,3,3,3,2 myoreps

Seated BB shrug:
135/155/155

Donkeys:
2 x 25
1 leg donkeys back/forth continuously till failure, 2 leg burnout

Dun

☻/
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2653 on: January 21, 2021, 07:45:46 AM »
W14pull3:
BW: 172.1

Wide pause cable row:
70 x 12
120 x 6
145 x 6
165 x 6,3,3 rest pause

Tempo/pause toe elevated RDL:
30/60/100 x 12

Tibialis Anterior:
35/35/35

Bar humps paused:
225 x 10
375 x 10
465 x 10 PR

Straight arm pulldown:
50 x 12
60 x 12,3,3,2 myoreps

Olybar reverse curls SS curls:
3 sets

Seated calf:
3 sets last rest pause, donkey burnout

Dun
5:40am
« Last Edit: January 23, 2021, 01:19:55 PM by ShawnJ »
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2654 on: January 23, 2021, 01:23:59 PM »
W15push1:
BW: 173.7

Fronts:
Bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3,1,1 cluster
Sissy squats x 2

CG floor press:
135 x 6
175 x 6
190 x 6,3,2,1 RP

Flat DB tempo pause press
50 x 10
60 x 7 hold last one stretched

Deadstop laterals
15/20/20-10 dropset myoreps

Lying rear delt SS BB shrug
20/190 x 3 sets

Donkeys
25
2 sets DTís

Dun
☻/
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