Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 81625 times)

Offline Anthony21

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1650 on: April 04, 2018, 11:13:17 PM »
Fuck man talk about a brutal and long training session.

IDK how you do it with all those heavy compound lifts, especially building up to an RPE of 9.

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1651 on: April 05, 2018, 12:05:08 AM »
Damn Shawn!  What an epic workout.  Iím with Anthony... I donít know how you do it with a 2.5 hour workout.  Great job on the 4 at 270 on the bench! 💪👍
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Offline Anthony21

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1652 on: April 05, 2018, 01:50:18 AM »
Damn Shawn!  What an epic workout.  Iím with Anthony... I donít know how you do it with a 2.5 hour workout.  Great job on the 4 at 270 on the bench! 💪👍

To me I know I personally would be out of it half way through to really put the right amount of energy into the other big lifts but I guess overtime you can build up to that work capacity.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1653 on: April 05, 2018, 08:45:06 AM »
Fuck man talk about a brutal and long training session.

IDK how you do it with all those heavy compound lifts, especially building up to an RPE of 9.
Thanks buddy, believe me it was a tough one. The program is 3 days a week at the moment so that helps and this middle session is much worse than the other 2. Itís been really good so far for my strength but I am working for it.

Damn Shawn!  What an epic workout.  Iím with Anthony... I donít know how you do it with a 2.5 hour workout.  Great job on the 4 at 270 on the bench! 💪👍
Haha would not be able to handle this type of workout several times a week thatís for sure. Guess thatís why the extra offdays are programmed in right now. Was quite happy with the bench, finally seeing some progress me thinks!

Damn Shawn!  What an epic workout.  Iím with Anthony... I donít know how you do it with a 2.5 hour workout.  Great job on the 4 at 270 on the bench! 💪👍

To me I know I personally would be out of it half way through to really put the right amount of energy into the other big lifts but I guess overtime you can build up to that work capacity.
Ya thatís about it, after bench and deads you are pretty gassed. The OHP and paused squats are supplemental/assistance work so I put in what I can but not terribly upset if I fall short on them. Itís all geared towards pushing up my competition lifts and nothing else
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1654 on: April 05, 2018, 12:40:07 PM »
Strength is progressing killer Shawn. Bench E1RM should be close to 315 by the looks of it!
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1655 on: April 05, 2018, 06:42:42 PM »
Man, your bench looks tight! Awesome work. Deads are just flying. Hell of a marathon session.
the only easy day was yesterday

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Offline Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1656 on: April 05, 2018, 11:03:03 PM »
Awesome bench day bud
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1657 on: April 06, 2018, 10:59:18 PM »
Rts gi: W6d3
Waking weight after nights: 195

Banded hip work
hip circle
Lat pulldowns
Baby makers

Squats: x2@9
Bar x 6 paused
135 x 5
225 x 3
315 x 1
350 x 1

Wraps:
370 x 1
385 x 2 @7
405 x 2 @7.5 vid
425 x 2 @8.5 vid
400 x 2 @9 vid

2ct paused bench: x2@9
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3

225 x 2
245 x 2 @8
255 x 2 @10 vid
240 x 2 @8
240 x 2 @9

Pendlay rows: x6@8 repeat
135 x 6
205 x 6
225 x 6 @8
225 x 6 @8.5
225 x 6 @9

Dun:

Notes: crappy sleep after nights, only about 3 hours than got to it. Feeling pretty beat up today from Wednesday but wanted to get this done to have the weekend off.
Squats went good and bad, just couldnít hit depth today for the life of me. Think I am just so tight today. The heavy sets of squats felt good though, 425x2 didnít feel bad at all and I actually thought depth ďfeltĒ ok until I watched the vid and it was chit! Ah well, doubles again on Monday and I will redeem!

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1658 on: April 06, 2018, 11:04:21 PM »
Strength is progressing killer Shawn. Bench E1RM should be close to 315 by the looks of it!
Thanks buddy! That was a killer session, still feeling it today going into my workout. Ya think bench E1RM is around 312 or something after that one, but I donít like to get too excited about my bench, it never fails to disappoint me lol

Man, your bench looks tight! Awesome work. Deads are just flying. Hell of a marathon session.
Thanks Rich, happy to have just survived that one! Bench seems to be looking better now that the program puts competition bench first in the workout day 2. Hopefully I can put up something reasonable at the meet
Awesome bench day bud
Thanks buddy, feels good to hear that actually
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1659 on: April 06, 2018, 11:49:59 PM »
You are moving that weight killer. Dial that depth and its gonna be PR city at the meet!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1660 on: April 07, 2018, 02:06:25 AM »
You are moving that weight killer. Dial that depth and its gonna be PR city at the meet!
Thanks buddy, the weight itself felt real good and I thought I was getting deeper FFS! I am going to be watching all my reps under a microscope next session otherwise the reds will be flashing!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1661 on: April 07, 2018, 07:48:39 PM »
Quick overload bench session with Slingshot, all singles:

135
185
225
265
295
315
330
340 PR @10

Dassit
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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1662 on: April 08, 2018, 09:06:23 AM »
Great looking past couple of workouts Shawn. :)  I love that overload bench session with the SlingShot.  I've had something like that in the back of my mind.  Awesome job hitting that 340 PR!
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1663 on: April 08, 2018, 12:27:11 PM »
Great looking past couple of workouts Shawn. :)  I love that overload bench session with the SlingShot.  I've had something like that in the back of my mind.  Awesome job hitting that 340 PR!
Thanks buddy, John thought an extra overload session of just singles would be valuable 1x a week so started it yesterday. Been wanting to use the SS for this prep but didnít really have a spot to put it in.  This works well, not overly taxing on an offday!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1664 on: April 09, 2018, 04:55:10 PM »
Rts gi: W7d1
Morning weight: 194

Banded hip work
Hip circle
Baby makers
Lat pulldowns

Squats: x2@9
Bar x 6 paused
135 x 5
225 x 3
315 x 1
350 x 1

Wraps:
375 x 1
390 x 2 @6.5 vid
410 x 2 @7 vid
430 x 2 @8.5 vid PR

Walkout with 520lbs for 20 seconds

T&G bench x 6 @10
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 4

225 x 6
245 x 6 @8
255 x 6 @10 vid
240 x 6 @9

CGBP x4@8 (repeat):
215 x 4 @8
215 x 4 @8.5
215 x 4 @9

Dun:

Notes: better session today, squats felt stronger and hit a 430x2@8.5 PR. This was a goal of mine during my prep since I started it. Last year while trying to break the 425 state record, I had 430 on the bar and lost my balance and took a step on this 3rd attempt. It was damn heavy and blew out both my eyes from the struggle.
Today it felt good, for sure 3 reps there and maybe 4!
Bench was weird today, the bar was allover and my stabilizers felt weak, probably the weekend slingshot work effecting me here but 255x6 was still decent. It was bench assistance work so not reading too much into it. Comp. doubles on Wednesday and we will see where I am at.







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