Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 290513 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2850 on: October 19, 2021, 05:06:08 PM »
W1legsA
BW: 173.3

Seated leg curl paused
25 x 12
50 x 12
70 x 12/9/6/3 RP

Heel elevated tempo/pause HB
Bar/134/185 x 10
205 x 7

Sumo:
135/235/315 x 6

1 leg extension
25 x 12
35 x 14,4,4,4,3 myoreps

Heel elevated goblets
35/50 x 20

DTs 2 sets donkey

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2851 on: October 20, 2021, 08:04:43 AM »
W11pushA:
BW: 171.3

Partial laterals SS DB press:
15/30
25/45
30/45

Incline fly:
45 x 12
50 x 10/5/3 RP

Incline facing laterals
10/15/15-5-0 dropset

Head supported rear delt SS shrug
20/135
20/135

Diamond push-ups:
AMRAP rest pause x 3

OH EZ Tri:
40/50 RP

Tibialis Anterior
35/35/35

Seated calf
30-12-10 Rest Pause SS donkeys

5:45am

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2852 on: October 21, 2021, 03:23:44 PM »
W1pullA:

Neutral pulldown pause
70/120 x 12
150 x 8,3,3 RP

Chest supported dB row 4:2:0
35/45 x 12

Pullovers
50/70 x 8

Lying rear delt SS rear delt row
25/25

Seated laterals
20/25-15-5 dropset

EZ Spider curls: 4:2:0
40/50

Ez hammers
50/50 to 20lb DB SS

Donkeys
3 x heavy

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2853 on: October 23, 2021, 05:50:46 PM »
W2LegsB
BW: 171.3

1 leg curl
24/35/45 x 20 then back forth to failure

Landmine hacks
Bar/45/70/90 x 12/5

Walking DB lunges
25/30 x 15

1 leg extension
25/30 x 20/10/7/5/4/3  back/forth continuously

DB toe elevated RDL:
60 x 14/12

3 position standing calf
10/9/8 reps

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2854 on: October 24, 2021, 08:15:42 PM »
W1pushB:
BW: 171.8

Incline DB 4:2:0:
30/50/60/70 x 8 HLOS

Lying rear delt
25/30 with partials

1 arm incline laterals:
10/15-5-0 dropset

Seated DB shrug SS DB upright row
60/20 x 2

CGBP:
135/155 x 10

DB skullz
20/20 dropset 2 arm 30lb

Tibialis Anterior
30/30/30

Seated calf: 4:1:0
3 sets, standing burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3792
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2855 on: October 25, 2021, 03:45:18 PM »
W1pullB
BW: 171

Wide pull-up paused:
12/5/3 rear pause

Meadows row 4:1:0
Bar/25/35 HLOS

Hammer pull-ups
AMRAP

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

6 point laterals
5/10-5 dropset

Incline dB curl 4:2:0
25/30/35 x 7 HLOS

Incline hammers
25/25-15 dropset

Heavy donkeys
3 sets

End of week 1
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \