Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 296594 times)

Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2835 on: September 28, 2021, 10:09:25 AM »
W10push2:
BW: 168

Arnold’s SS seated laterals
25/5
35/15
60 x 7/15-5-0 dropset

Front foot elevated splits
Bar/70/95 x 16

EZ OH tri
40/50 x 11/6/4

Flat fly
50/50-30 dropset

Donkeys
3 x 30

Early one


☻/
/▌ 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 #2836 on: September 29, 2021, 01:27:34 PM »
W10pull2:
BW: 170.0

Reversegrip pause pulldown
75/120/160/180 x 6,3,3 RP

Neutral row slow ecc
120/130 x 10 HLOS

1 leg pause curl
35/45/55 x 20 with partials  (stay)

Lying rear delt
20/30-15 dropset

Tibialis Anterior
50/50/50

Incline curl
25/30/35-20 dropset

Incline hammers
20/20

Seated calf:
3 x 30 donkey burnout
☻/
/▌ 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 #2837 on: September 30, 2021, 07:33:58 PM »
W10push3:
BW: 169.3

Incline tempo pause dB
35/50/60 x 10
70 x 7 HLOS

6 point laterals
5/10/5 SS laterals

1 leg extension
25 x 20
37.5 x 10/11/9/6/5/4/4 back/forth continuously

Reversegrip pushdown SS pushdown
40/45

Standing calf: 3 toe position
3 sets
☻/
/▌ 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 #2838 on: October 01, 2021, 01:33:19 PM »
W10pull3:
BW: 168.8

Chest supported dB row
35/50/60 x 8/5/3 RP

Toe elevated dB Tempo RDL
50/60/70 x 12 HLOS

Straight arm pulldown
50/60 x 12/6/4 RP

Deadstop rear delt
20/25 x 12,3,3,3,3,2 myoreps

Tibialis Anterior
30/30/30

EZ reverse curl SS curl
Bar/40/50 RP curls

Seated calf SS donkeys
12/14/16

Dun: end of week 10
☻/
/▌ 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 #2839 on: October 02, 2021, 12:41:27 PM »
W11push1:

BSS: (goblet)
BW/30/50/70 x 10-BW x 10

CGBP:
235/185/205/225 x 3,1,1,1 cluster SS Diamond push-ups

Incline fly
35 x 20
45 x 16 HLOS

BB shrug SS Deadstop laterals
135/15
185/20
185/25-15-5-0 dropset

1 leg donkeys
Back/forth continuously to failure
2 leg burnout

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2840 on: October 03, 2021, 11:59:51 AM »
W11pull1:
BW: 168.8

Deads:
135 x 3,3
225 x 3
315 x 3
365 x 1
405 x 7

Pullovers
60/70 x 10

Head supported rear delt SS rear delt row
20/25

EZ spider curls 1 1/2 rep
40/50 SS full rep

Seated hammers
25/25-15 dropset

Tibialis Anterior
35/35/35

Seated calf: 1 1/2 rep
3 sets, donkey 3 foot position burnout

Dun, but pissed at myself for pushing RPE on Deads, but ah well. Tie rep PR of 405 buy much lighter
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline ShawnJ

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  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2841 on: October 04, 2021, 08:35:55 AM »
W11push2:
BW: 168.8

Arnold’s SS seated laterals
25/5
45-15
60 x 8, 15-5-0 dropset

Front foot elevated splits
Bar/70/100 x 16

Ez OH tri
40/50 x 12/6/4

Flat fly:
40/50-30 dropset

Donkeys
3 x 30

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

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  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2842 on: October 05, 2021, 04:48:48 PM »
W11pull2:
BW: 173

Reversegrip pulldown
75/120/160/185 x 6,3,3

Neutral row
120-135 x 10 HLOS

1 leg seated curl
35/45/55 x 12 -20 with partials

Lying rear delt
20/30-15 dropset

Tibialis Anterior
50/50/50

Incline curl
25/30/35-20 dropset

Incline hammers
25/25-15 dropset

Seated calf
3 x 30

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

Offline ShawnJ

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  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2843 on: October 06, 2021, 07:13:42 PM »
W11push3:
BW: 170.9

Incline pause tempo DB:
30/45/60/70 x 8 HLOS

6 point laterals
5/10/5 SS laterals

1 leg curl:
25 x 20
37.5 x 20/12/8/6/4/3/3/3

Reversegrip pushdown SS pushdown
40/45

3 foot position standing calf
3 sets: 10/8/7

Early before woek
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline ShawnJ

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  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2844 on: October 07, 2021, 01:21:22 PM »
W11pull3:
BW: 170.3

Chest supported dB row
25/45/60 x 8/5/3

Toe elevated dB RDL
45/60/70 x 12 HLOS

Straight arm pulldown
55/65 x 12/7/4

Banded Tibialis Anterior
3 sets

EZ reverse curl SS curl
Bar/40/50 SS DB hammer SS DB curl

Seated calf SS donkeys
12/14/16 BW burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

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  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2845 on: October 12, 2021, 08:16:22 AM »
W12push1:
BW: 170.9

BSS:
BW/30/50/70 x 11,BW x 11 dropset

CGBP:
135 x 6
185 x 3
205 x 3
225 x 5,2,2,1 rest pause

Incline fly:
35 x 20
45 x 17

Deadstop laterals SS shrug
15/135
20/135
25-15-5/135 dropset

1 leg donkeys
20
Back/forth to failure

5:45am
4 days off, was sick a bit and then busy weekend
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

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  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2846 on: October 13, 2021, 11:34:21 AM »
W12pull1:
BW: 170.4

Deads
135 x 3,3
225 x 3
315 x 3
365 x 1
405 x 8 PR

Pullovers
60/70

Head supported rear delt SS rear delt row
20/25

Tibialis Anterior
35/35/35

EZ spider curls 1 1/2 rep
40/50 SS full curl

Seated hammers
25/25-15 dropset

Seated calf 1 1/2 rep
3 sets donkeys burnout

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2847 on: October 14, 2021, 02:41:20 PM »
W12pull2:
BW: 169.3

Arnold’s SS seated laterals
25/5
45/15
60 x 8/15-5-0 dropset

Front foot elevated splits
Bar/75/105 x 16

EZ OH tri
40/50 x 12/6/4 RP

Flat fly
45/50-30 dropset

Donkeys
3 x 30

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2848 on: October 15, 2021, 06:33:41 PM »
W12pull2:
BW: 170.3

Reversegrip pulldown
75/120/160/190 x 6,4,2 RP

Seated neutral row:
120/140 x 10 HLOS

1 leg pause seated curl
35/45/55 x 12 partials to 20

Lying rear delt
25/30-15 dropset

Tibialis Anterior
45/45/45

Incline curls
25/30/35-20 dropset

Incline hammers
25/25-15 dropset

Seated calf
3 x 30, donkeys burnout

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2849 on: October 16, 2021, 05:58:18 PM »
W12push3:
BW: 172.3

Incline pause tempo DB
30/45/60/70 x 9 HLOS

6 point laterals
5/10/10-5 SS laterals

1 leg extension
25 x 21
37.5 x 21/13/9/7/5/3/3

Reversegrip pushdown SS pushdown
40 x 13
50 then rest pause

3 point standing calf
3 sets 10/9/8 reps x 3

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \