Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 28549 times)

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1260 on: October 09, 2017, 08:06:45 PM »
Those paused deads looked too easy. 405 is pretty sweet.  Your bench is moving fairly well too. I feel I'm a long way from all those numbers right now. Nice work as usual.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1261 on: October 11, 2017, 05:30:44 PM »
Tsa w6d1
Morning Weight: 181

Hip circle
Banded hip work
Baby makers

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets:
335 x 3
335 x 3 vid
335 x 3
335 x 3
335 x 3 @RPE 8 vid

Bench:
10xbar of CGBP/wide/comp
135 x 5
186 x 3

Program Sets: all paused
220 x 6
220 x 6
220 x 6
220 x 6 @9

CGBP:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 @8

Hammer grip pull-ups:
+50 x 5
+50 x 5
+50 x 5
+50 x 5
+50 x 5 @7.5

Dun:

Notes: good workout, luv me some triples



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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1262 on: October 11, 2017, 07:06:22 PM »
Killer triples, looking strong these days Shawn!
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1263 on: October 11, 2017, 07:50:26 PM »
Stupid security at work won't allow me to see the vids. I can go to youtube and watch there but not the embeds.  :flame:

Triples sure are nice. Not as nice as singles but you know. Weight is moving well. Paused all the reps on bench too. That's awesome.
the only easy day was yesterday

Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1264 on: October 11, 2017, 07:51:01 PM »
That bar is moving fast my man!  Definitely making progress on the program.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1265 on: October 12, 2017, 04:26:52 PM »
Got through the heavy volume like a champ. Nice work. 145 for ohp is pretty peachy too. Looking forward to seeing the heavy weights being moved.
Thanks Rich, week 5 went very well compared to the last 2 times I ran this so thatís sweet. Iím still a bit beat up but that will dissipate in the next couple weeks

Hell yeah those deads were moving fast. 
Thanks Ron, deads have been scaling up fairly consistently. Not sure if I will PR week 9 but either way I am much stronger pound for pound.

Those paused deads looked too easy. 405 is pretty sweet.  Your bench is moving fairly well too. I feel I'm a long way from all those numbers right now. Nice work as usual.
Thanks Rich, I pushed pretty hard while dieting in the summer to try to hang onto as much strength as I could. You will be in new territory in no time buddy! Bench is ok, but still feel I have a bunch of strength to regain.

Killer triples, looking strong these days Shawn!
Thanks Andrew, hoping things keep rolling into the next couple weeks

Stupid security at work won't allow me to see the vids. I can go to youtube and watch there but not the embeds.  :flame:

Triples sure are nice. Not as nice as singles but you know. Weight is moving well. Paused all the reps on bench too. That's awesome.
Thanks Rich, itís a nice change of pace after the 5x5 and 4x7 squats for 5 weeks! Bench was lighter so I was luckily able to pause everything. TBH bench is the one lift I havenít been feeling great on the last few sessions so hoping that picks up.

That bar is moving fast my man!  Definitely making progress on the program.
Thanks Ron, working hard to keep my form together. Squats have been such a long struggle for me to find my form and learn. I am pretty happy at this point at how far they have come, but always work to do.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1266 on: October 13, 2017, 04:13:16 PM »
Tsa w6d2
Waking Weight after nights: 181

Hip circle walks, side steps, glute bridges
DB SLDLís

Deads:
135 x 6
225 x 4
315 x 3
405 x 1

Program Sets:
455 x 2 vid
455 x 2
455 x 2
455 x 2 @8 vid

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

Program Sets: all paused
240 x 4 vid
240 x 4
240 x 4
240 x 4 @8.5 vid

Pendlays:
135 x 6
255 x 6
255 x 6
255 x 6
255 x 6 @9

Dun:

Notes: good session, fasted and not much sleep. Deads felt good, still slow at lockout with some low back/glute fatigue but the weight felt good, body felt good.
Bench went better each set, happy with this one, last 3 sessions my presses werenít feeling too hot.
Squats in the morning
Iíll try to multi tonight, sorry got to run to a bday party.







« Last Edit: October 13, 2017, 04:50:52 PM by ShawnJ »
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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1267 on: October 13, 2017, 06:59:46 PM »
bench definitely looked stronger.

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1268 on: October 13, 2017, 07:13:32 PM »
Nice work Shawn. Bench looked great. I see the difficulty with the last little bit before lockout. Off the floor is real fast and strong though. Your pendalays are really strong too. I find it tough to do them without using "english" to help. Do you pause and reset between each rep or just rattle them off?
the only easy day was yesterday

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1269 on: October 13, 2017, 08:41:37 PM »
Impressive work especially with little sleep and fasted!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1270 on: October 14, 2017, 12:54:59 PM »
Tsa d6w3
Morning Weight: 180

Hip circle
Baby makers
Banded hip work

Squats:
Bar x 8 paused
135 x 5
225 x 3
275 x 2

Program Sets:
315 x 5 vid
315 x 3 dumped bar of 4th with pulled Hammy/groin 😡

OHP:
Bar x 10
135 x 6
145 x 6
155 x 6 @7.5

Hammer grip pull-ups:
+50 x 8
+50 x 8
+50 x 8
BW x 8

Glute Thrusts: stayed light due to Hammy pain
135 x 6
185 x 5
185 x 5
185 x 5
185 x 5

Notes:
Well that sucked, felt something pull pretty good in the hole set 2, dumped it down to the safeties and that was it for squats. Feeling good up to that point.
Rest went fine, see how bad this injury is over the next 24 hours

« Last Edit: October 14, 2017, 02:01:30 PM by ShawnJ »
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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1271 on: October 14, 2017, 01:03:25 PM »


;) fixed it. 

Sucks about the hammy.  Take care of it man.  You don't need any setbacks with the progress you've been making lately.  That first set appeared very easy for you though.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1272 on: October 14, 2017, 02:06:13 PM »
http://www.youtube.com/watch?v=pyxbk3tySq4

;) fixed it. 

Sucks about the hammy.  Take care of it man.  You don't need any setbacks with the progress you've been making lately.  That first set appeared very easy for you though.

Thanks Ron, fixed the vid too. I was pretty pissed with the injury! I would take a shoulder injury any day rather than not being able to squat! Hopefully just a pull, I was probably tight from deads yesterday and my body donít like that and said faaaaaak you!
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1273 on: October 14, 2017, 02:41:42 PM »
Looked real strong in the vid. That really sucks. You were making hella good progress. Hope it's nothing serious. At least you can still work on your bench ;D
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1274 on: October 14, 2017, 05:59:36 PM »
bench definitely looked stronger.
Thanks Ron, hopefully it continues to feel better, I have had more bad days than good this run.

Nice work Shawn. Bench looked great. I see the difficulty with the last little bit before lockout. Off the floor is real fast and strong though. Your pendalays are really strong too. I find it tough to do them without using "english" to help. Do you pause and reset between each rep or just rattle them off?
Thanks Rich, ya my weak point is always just past the knees, throw in a tired back and glutes and it really stands out. Pendlays arenít quite where they were but getting there. No way I have perfect form on them though. I do take a second or 2 between my reps to load the lats and take the slack out of the bar.

Impressive work especially with little sleep and fasted!
Thanks Andy, went good for sure. Deads were slow like I mentioned but the reps got done
Looked real strong in the vid. That really sucks. You were making hella good progress. Hope it's nothing serious. At least you can still work on your bench ;D
Thanks Rich, funny I was feeling quite good on that first set too, even the first 3 reps on the second felt great before the pull. Hopefully itís just a strain, nothing pisses me off more than missing program Sets and reps! Iíll rest it up this weekend and deal with whatever happens the best I can.
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