Shawn's Gonna Get on Dat Platform!!

[reduni]

A few great sessions Shawn. Huge volume there for sure. Nice to see the scale is going in the right direction. Ice cream solves all problems . What's your RPE at in general? Are you trying to keep it an any sort of range? or is it max effort all the time?

[ShawnJ]

A few great sessions Shawn. Huge volume there for sure. Nice to see the scale is going in the right direction. Ice cream solves all problems . What's your RPE at in general? Are you trying to keep it an any sort of range? or is it max effort all the time?

Thanks Rich, 173 today, April is gonna be gain all I can month. May will be a 4 week summer cut.
Well, honestly I should be staying around RPE 8 or maybe 9 once in a while. I think I’m a bit allover in my RPE and should really try to get a handle on it better. For the most part I am leaving a rep in the tank

[ShawnJ]

Upper-Strength
BW: 173

Bench:
135 x 5
185 x 4
225 x 5
235 x 5
240 x 5
240 x 5 @8 vid

Incline DB:
85 x 10
85 x 10 (+2)
85 x 9 (+1)
85 x 9 (+1)

Wide low cable row: plate weight
140 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Widegrip pulldowns: plate weight
140 x 9 (+1 each set)
140 x 9
140 x 9
140 x 9

Seated OHP: (+5lb)
140 x 7
140 x 7
140 x 6

Concentration curls SS 1 arm OH tri extensions:
10/10
8/8
8/8

http://instagram.com/p/Bv1-nblHwUJ/
Dun:

Good workout, bench is just kinda cruising right now which is fine, added reps and weight again on other exercises.

[ShawnJ]

Lower-Strength
BW: 172.2

Highbar:
Bar 8x2
135 x 5
185 x 5
225 x 5
260 x 5
280 x 5
300 x 5 vid

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

Goblets:
110 x 12
110 x 12
110 x 12
110 x 12

Seated leg curl: plate weight
70 x 10
75 x 10
75 x 10
75 x 10

Donkey calves:
5 sets

http://instagram.com/p/BwAda0eHpYI/

Dun:

Notes: had to take 3 days off due to work etc. Fukkin lazy today and had to drag my ass in. Squats felt terrible until about 260 where I guess I was finally warmed up. 300 x 5 was my highest weight for 5 reps so far and didn’t feel that bad.
Deads went ok as well. Turned out good, slow start.

[reduni]

Some good sessions there Shawn. Bench is looking good. Getting back in the groove. Highbar and deads are moving along nicely too.  Nice work.

[ShawnJ]

Some good sessions there Shawn. Bench is looking good. Getting back in the groove. Highbar and deads are moving along nicely too.  Nice work.

Thanks buddy, I’m not expecting a ton with bench right now as I’m really only hitting it once a week and inclines the other session so just happy it’s staying put. I know I respond way better to 3x a week benching, but right now hypertrophy is more the goal. Highbar is always a struggle, takes me so long to work out the aches and pains.
Deads always feel good after squatting though, probably losing some lbs on the bar but I’m so warmed up from squats I actually enjoy them!

[ShawnJ]

Upper-hypertrophy
BW: 173.4

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 12 (+1)
185 x 12’(+2)

Flat DB flies:
50 x 12
50 x 12
50 x 12 (+1)
50 x 12 (+1)

Seated narrow low cable row: plate weight (+10lbs)
150 x 12
150 x 12
150 x 12
150 x 12 (tough, stay here next week)

1 arm row:
90 x 10 (+1 all sets)
90 x 10
90 x 10
90 x 10

Seated DB side laterals:
25 x 10
25 x 10
25 x 10
25 x 10

Cable tri pushdowns: plate weight (+10lbs)
60 x 12
60 x 12
60 x 12
60 x 12 (stay here)

1 arm preacher curl:
30 x 10
30 x 8
25 x 7
20 x 8

Standing 1 leg calf: 5 sets

http://instagram.com/p/BwDNPmmn1BE/

Dun:

Notes: good session, pump was good, made progress

[Merkley]

That's some solid incline work! 

[reduni]

All that volume is no joke. Nice work on the inclines and flies. Nice work Shawn.

[Merkley]

All that volume is no joke. Nice work on the inclines and flies. Nice work Shawn.

 Agreed. I have to work for 5-6 reps at 185 on incline, let alone doing double the amount for sets.

[ShawnJ]

Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps 

[Merkley]

Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps 

 

 I feel such shame...I'm currently doing 135 for sets of 10. 

[ShawnJ]

Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps 

 

 I feel such shame...I'm currently doing 135 for sets of 10. 

Lol no shame in that at all, front squats are a tough exercise to crack. They keep me in my quads better but it’s the upper back that limits me when I’m nearing failure. I almost always have sore traps after. I don’t see much use for them at low reps TBH but with higher reps I can get pretty good quad activation.

[ShawnJ]

Lower/Hypertrophy
BW: 172.4

Front squats:
Bar 8 x 2
135 x 5
145 x 12
165 x 12
185 x 10 (+1) @9
185 x 10 (+1) @8

BB lunges:
125 x 9 (+1 each set)
125 x 9
125 x 9
125 x 9

Leg extensions: plate weight (+5lbs)
70 x 15
70 x 15
70 x 15
70 x 15

Seated leg curls: plate weight (+5lbs)
70 x 15
70 x 15
70 x 15
70 x 15 (tough stay here)

Seated calf: 4 sets

1 leg donkey calf/standing:
6 sets
http://instagram.com/p/BwKiKPgHQK6/

Dun:

Notes: good session today, felt pretty good in the hips, added 1 rep on top sets of fronts and 1 each set on lunges.
Stay with 185 fronts till I hit 12 reps both sets.

[ShawnJ]

Upper - Strength
BW: 171.4

Bench:
225 x 1
245 x 1
265 x 1
280 x 1 @9 vid

245 x 4
245 x 4 vid
245 x 4 @9.5

Incline DB:
85 x 10 (+1)
85 x 10 (+1)
85 x 10 (+1)
85 x 8 

Wide seated cable row: plate weight
140 x 5
175 x 5
175 x 5
175 x 5
175 x 5 (bump to 180)

Wide pulldowns: plate weight
140 x 10 (+1 each set)
140 x 10
140 x 10
140 x 10

Seated OHP:
135 x 3
140 x 8 (+1)
140 x 8 (+1)
140 x 6 (stay here till 8 across)

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

Ez curl SS with DB hammers:
3 sets

http://instagram.com/p/BwNFI1fhdIo/

Dun:

Notes: good session, 280 single moved much faster than 275 did a couple weeks back, so can’t complain for benching every 8-10 days lately.
Made some small progress across.
Probably hit singles on squats/Deads again next session but back to work tomorrow so will take 2 full days off. My offdays have been excessive, but I’m making progress....if it ain’t broke? I dunno 🤷‍♀️