Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 283475 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2820 on: September 07, 2021, 05:57:40 PM »
W7push3:
BW: 164

Incline tempo pause DB’s
35/50/60 x 10
70 x 8

6 point laterals
5/5/5 SS laterals

1 leg extension:
25 x 20
35 x 20/11/8/5/3 continuously back forth

Reversegrip pushdown SS pushdown
40/45

Standing calf: 3 toe position
25/35 BW donkeys burnout

6am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2821 on: September 08, 2021, 09:15:58 PM »
W7pull3:
BW: 162.7

Landmine narrow row:
25/50/75/100/130/155 x 6,3,3

Landmine banded RDL
35/70/110/155 x 12

Straight arm pulldown
50/65 x 12/6/4 RP

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

Tibialis Anterior
30-30-30

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

Seated calf SS donkeys
3 sets BW burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2822 on: September 09, 2021, 04:16:33 PM »
W8push1:

BSS:
BW/25/50/60 x 10 drop to BW

CG floor press
135-185 x 6, SS diamond push-ups (shoulder felt sketchy, may switch this)

Incline fly
35 x 18/15

Deadstop laterals
15/20/25-15-5 SS 25lb press amrap

1 leg donkeys
Back/forth to failure
2 leg burnout

7am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2823 on: September 10, 2021, 12:53:49 PM »
W8pull1:
BW: 163.8

Deads conventional
135 x 6
225 x 4
315 x 3
365 x 1
405 x 3

Pullovers
60/70

Head supported rear delt SS rear delt row
20/25

Tibialis Anterior
35/35/35

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

1 1/2 rep hammers
20/15

Seated calf 1 1/2
3 sets
Donkeys burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2824 on: September 14, 2021, 06:46:05 AM »
Yesterday:
W8push2:

Arnold’s SS seated laterals
25/5
35/15
50/15-5-0 dropset (50x10)

Front foot elevated splits
Bar/65/85 x 16

EZ OH tri
40/50 x 10/5/4

Flat fly:
50/50-35 dropset

Donkeys
3 x 30
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2825 on: September 14, 2021, 11:26:20 AM »
W8pull2:
BW: 165

Reversegrip pause pulldown
75/120/150/170 x 6,3,3 RP

Wide neutral row: 4:2:0
120/120 x 10 HLOS

Seated pause leg curl:
35/45/50 x 12 plus partials

Lying rear delt
20/30-15 dropset

Incline curls
25/35-15 dropset

Incline hammers
20-20

Tibialis Anterior
50/50/50

Seated calf
3 sets RP
Donkeys burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2826 on: September 15, 2021, 01:13:16 PM »
W8push3:
BW: 165.5

Incline tempo pause DB
35/50/60/70 x 9

6 point laterals
2/10/5 SS laterals

1 leg extension
25 x 20
35 x 20/11/8/5/3 back/forth

Reversegrip SS regular pushdown:
40/45

Standing calf:
3 position: 50/70 BW burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2827 on: September 16, 2021, 01:14:23 PM »
W8push3:
BW: 165.6

Landmine narrow row
25/50/75/100/130/155 x 6,3,3 RP

Banded RDL Landmine
35/70/115/160 x 12

Straight arm pulldown
50/65 x 12,7,4 RP

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

Tibialis Anterior
30/30/30

EZ reverse curl SS curl
40/50 RP curls

Seated calf SS donkeys
12/15/16 reps ascending

Dun: end of week 8
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2828 on: September 17, 2021, 11:58:53 AM »
W9push1:
BW: 163.5

BSS:
BW/25/50 x 10
60 x 11, BW x 10

CGBP:
135 x 6
185 x 3
205 x 3
225 x 3,1,1,1 cluster SS Diamond push-ups

Incline fly
35 x 20
45 x 14

Deadstop laterals
15/20/25-15-5-0 dropset

1 leg donkeys
19/11/9/7/5/3/2 then 2 leg burnout
« Last Edit: September 22, 2021, 09:22:58 PM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2829 on: September 20, 2021, 12:59:22 PM »
W9Pull1:
BW: 164.6

Deads:
135 x 3, 3
225 x 3
315 x 3
365 x 1
405 x 4 (try adding a rep a week here)

Pullovers:
60/70 x 11

Head supported rear delt SS rear delt row:
20/25

Tibialis Anterior
35/35/35

EZ 1 1/2 rep Spider
40/50 SS full rep

Seated hammers
25/25-15 dropset

Seated calf 1 1/2
3 sets, donkey burnout

Back beat up from weekend of chainsaw work at the lake. Gonna stay at 405 for a while on Deads, build up reps to hopefully 10
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2830 on: September 21, 2021, 05:29:30 PM »
W9Push2:
BW: 166

Arnold’s SS seated laterals
25/5
35/15
60 x 6/15-5-0 dropset

Front foot elevated splits
Bar/70/95 x 16

EZ OH tri:
40/50 x 10/5/4

Flat fly:
50
50 x 10/35 x 6

Donkeys
3 x 30
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3768
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2831 on: September 22, 2021, 06:24:09 PM »
W9pull2:
BW: 165.5

Reversegrip pause pulldown:
85/120/155/175 x 6,3,3 RP

Neutral cable row: 4:2:0
120-125 x 10 HLOS

1 leg seated pause curl:
35/45/55 x 12 plus partials (stay)

Lying rear delt
20/30-15 dropset

Incline curl:
20/30/35-20 dropset

Tibialis Anterior
50/50/50

Incline hammers
20/20

Seated calf
3 sets, RP last, standing burnout

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