Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

Lower Hypertrophy:
BW: 173

BW lunges x 10/20/30

Paused tempo front squats:
Bar 8 x 2
65 x 6
95 x 6
100 x 6
105 x 6
110 x 6
115 x 6
120 x 8
125 x 8 vid

RDL’s:
135 x 10
155 x 10
175 x 10
185 x 10

Sissy squats:
14
11
10
10

Leg extensions: plate weight
70 x 17
70 x 15
70 x 15
70 x 15

Leg Curl: plate weight
70 x 15
70 x 15
70 x 15
70 x 15

Seated Calf:
4 sets

Donkey calf:
5 sets

http://instagram.com/p/BwzwCjnhvzm/

Dun:

Adductor still sore but was able to cautiously do some front squats. Slow and paused, 5lbs at a time but for some volume in

[ShawnJ]

Nice work Shawn. You have got the volume thing down for sure. That hip just wont stay right for you Hope it comes around soon. It looks to me like fatigue is sneaking in just a little over your last few sessions. Or maybe you just need to eat more

Thanks Rich, the workouts definitely have enough volume in them. I’m trying to compensate just taking more rest days which works ok for the most part. Ya my hip sucks, going to keep sissy squats in with hope of strengthening my rectus femoris, think that’s my hip flexor source of pain. The rest of the hip I think stems from a mountain bike injury I did around 15 years ago. Probably some bone abnormality in there I think.
No plans to eat more, in fact I’ll be cutting through May. Going for the leanest I have ever been, 160 or bust lol

[Merkley]

Hope that hip clears up soon dude, you've been doing so well!!!

[ShawnJ]

Upper Strength
BW: 173

Paused bench:
135 x 5
185 x 5
225 x 5
235 x 5
235 x 5 vid
235 x 5 @9.5

CG incline bench:
135 x 10
155 x 10
155 x 8
155 x 8 (stay)

Narrow landmine row:
100 x 5
115 x 5
120 x 5
120 x 5
120 x 5 vid (bump to 130)

Narrow cable pulldown:
120 x 10
120 x 10
120 x 10
120 x 10 (bump to 125)

Wider grip OHP (changed rep range to 8-12)
115 x 12
115 x 8
115 x 8 (stay)

1 arm OH tri extension:
30lbs x 3 sets

DB spider curl:
25lbs x 3 set

http://instagram.com/p/Bw2OcRChaM_/
Dun:

Notes: good session, been 10 weeks on the same exercises so changing up some exercises for another run with this.
Also will be getting leaner soon so some new exercises might actually feel like some progress is being made lol

[ShawnJ]

Lower Strength:
BW: 170.2

Lowbar:
Bar 8 x 2
135 x 5
135 x 1
185 x 1
205 x 1
225 x 3
245 x 2
265 x 2 vid
225 x 3

Deads:
135 x 3
225 x 3
315 x 3
365 x 3
385 x 3 vid
420 x 1 vid

BSS:
15
15
15
20

Sissy squats:
3 sets short rest

Seated leg curls: plate weight
80 x 10
80 x 10
80 x 10
80 x 10

Donkey Calf:
5 sets then BW burnout

http://instagram.com/p/Bw96aVOBkTS/


Notes:

Ok day, back to lowbar for one. Cautious today as my adductor still is tight from injury, slow light reps, could feel subtle tugging on the muscle 225 and up so didn’t push too much. Still happy it’s that much better so quickly.
Deads were almost no pain so pushed them a bit more. 420 single felt so light, going to have to start pushing my deads harder.

[ShawnJ]

Hope that hip clears up soon dude, you've been doing so well!!!

Thanks buddy, I don’t know anymore, just gonna keep training, fuk it. Been reading stuff on pain from Barbell Medicine and it’s helping set my mind at ease. Worth reading for anybody I would say, first thing, I am not going to be avoiding exercise because not training is far worse for you than dealing with some pain.
Not dying, carry on I guess

[reduni]

Reps looked good Shawn. Nice and controlled. You should be back in the game quick(barring any setbacks) Deads looked real strong too. I've read some of the stuff from BBM on pain as well. It's hard to get past the pain sometimes when all you want to do is sit on the couch and drink beer. A couple days rest quickly turn into weeks.

[Merkley]

Reps looked good Shawn. Nice and controlled. You should be back in the game quick(barring any setbacks) Deads looked real strong too. I've read some of the stuff from BBM on pain as well. It's hard to get past the pain sometimes when all you want to do is sit on the couch and drink beer. A couple days rest quickly turn into weeks.

 I've had a couple rest days or a rest week turn into a year or more! It's easy to fall off the wagon, especially if you're being driven by motivation and not using discipline. Motivation lasts only so long.

[ShawnJ]

Reps looked good Shawn. Nice and controlled. You should be back in the game quick(barring any setbacks) Deads looked real strong too. I've read some of the stuff from BBM on pain as well. It's hard to get past the pain sometimes when all you want to do is sit on the couch and drink beer. A couple days rest quickly turn into weeks.

Thanks Rich, I was happy enough with the squats and being able to even do them. The adductor is still tight so was very slow and careful not to put any sudden extra tension to overload it too much.
Hopefully training keeps improving but I won’t be stopping regardless. If anything I will be a shredded crippled old guy who is all show and no go 😂

[ShawnJ]

Reps looked good Shawn. Nice and controlled. You should be back in the game quick(barring any setbacks) Deads looked real strong too. I've read some of the stuff from BBM on pain as well. It's hard to get past the pain sometimes when all you want to do is sit on the couch and drink beer. A couple days rest quickly turn into weeks.

 I've had a couple rest days or a rest week turn into a year or more! It's easy to fall off the wagon, especially if you're being driven by motivation and not using discipline. Motivation lasts only so long.

Haha I have never taken more than a week off for a long time, I think I need it mentally more than anything to keep me sane. It’s more than just needing to be in shape for me, that’s for sure

[ShawnJ]

Upper Hypertrophy:
BW: 169.2

CGBP:
135 x 12
165 x 12
185 x 9
185 x 9 vid (stay)

Incline fly:
50 x 12
50 x 11
50 x 10
50 x 10

Wide low cable row: plate weight
120 x 12
130 x 12
130 x 12
130 x 12 (bump next)

Widegrip pulldown: plate weight
120 x 10
120 x 9
120 x 9
120 x 9 (stay)

DB upright row 35lbs  SS side laterals 15lbs:
10/10
10/10
10/10
10/10

Ez bar OH tri extension:
70 x 12
70 x 10
70 x 10
70 x 10

DB Spider curls:
30 x 10
30 x 9
30 x 8
20 x 15

http://instagram.com/p/BxAnuAchyGv/

Dun:

Notes: good session, feeling out the new exercises. Hopefully I can make progress on them as I get leaner. Goal right now is to be the leanest I have ever been. The timing of changing up my exercises was intentional as I switch to a deficit. Lots of time I can still add reps and weight when the exercise is a new stimulus.

[reduni]

Nice work Shawn. CGBP looked tough compared to what I've seen you do but it'll get back up there again. I can't believe you want to cut to 160. We won't be able to see you behind the bar at that weight

[ShawnJ]

Nice work Shawn. CGBP looked tough compared to what I've seen you do but it'll get back up there again. I can't believe you want to cut to 160. We won't be able to see you behind the bar at that weight

Ya the high reps are a different ballgame for me, but lots of room for improvement. Hypertrophy day I stay in the 8-12 range. I figure about 160 should have me absolutely shredded, I briefly hit 162 last summer for a day or 2 and was very lean. Every year my perception of lean changes, I used to feel completely shredded at 170, now I don’t. Its going to be an easy cut from here compared to previous years

[reduni]

Nice work Shawn. CGBP looked tough compared to what I've seen you do but it'll get back up there again. I can't believe you want to cut to 160. We won't be able to see you behind the bar at that weight

Ya the high reps are a different ballgame for me, but lots of room for improvement. Hypertrophy day I stay in the 8-12 range. I figure about 160 should have me absolutely shredded, I briefly hit 162 last summer for a day or 2 and was very lean. Every year my perception of lean changes, I used to feel completely shredded at 170, now I don’t. Its going to be an easy cut from here compared to previous years

Looking forward to the results. I'm sure you have the process down now so it won't be hard. Gonna be shredded like CMOORE! Perceptions are always changing. I used to think 225 for bench was crazy heavy but it's all relative. Good luck with your goals

[ShawnJ]

Nice work Shawn. CGBP looked tough compared to what I've seen you do but it'll get back up there again. I can't believe you want to cut to 160. We won't be able to see you behind the bar at that weight

Ya the high reps are a different ballgame for me, but lots of room for improvement. Hypertrophy day I stay in the 8-12 range. I figure about 160 should have me absolutely shredded, I briefly hit 162 last summer for a day or 2 and was very lean. Every year my perception of lean changes, I used to feel completely shredded at 170, now I don’t. Its going to be an easy cut from here compared to previous years

Looking forward to the results. I'm sure you have the process down now so it won't be hard. Gonna be shredded like CMOORE! Perceptions are always changing. I used to think 225 for bench was crazy heavy but it's all relative. Good luck with your goals

Ya me too, I’ll look pretty good I think but DYEL with my clothes on, just gotta try to walk around neked as much as possible 😳