Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 110041 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1965 on: March 16, 2019, 06:40:09 PM »
Lower Hypertrophy
BW: 168.6

Front squats:
Bar 8 x 2
95 x 5
140 x 12
160 x 12
180 x 8
180 x 8 vid

BB lunges:
105 x 10
105 x 10
105 x 10
105 x 10

Seated leg curls: plate weight
50 x 15
55 x 15
55 x 15
55 x 15

Leg extensions:
55 x 15
60 x 15
60 x 15
60 x 15

Seated calf: 5 sets

Donkey calf: 5 sets

http://instagram.com/p/BvFgZ_SnOLB/

Dun:

Notes: actually felt pretty good today, keeping small weight bumps moving and body is feeling a bit better.
Scale going up finally now that things have slowed down in life. Legs were wrecked afte
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1966 on: March 16, 2019, 06:49:29 PM »
couple of good sessions there Shawn. Gonna get swole doing that along with eating. 270 will catch you fast at this rate LOL. :rofl:
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1967 on: March 18, 2019, 12:50:13 PM »
couple of good sessions there Shawn. Gonna get swole doing that along with eating. 270 will catch you fast at this rate LOL. :rofl:
Lol damn scale is moving slow, 270 may take a minute
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1968 on: March 18, 2019, 12:56:45 PM »
Upper: strength
BW: 167.8

Bench:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1 vid

245 x 4
245 x 4
245 x 4 vid

Incline DB:
80 x 10
80 x 10
80 x 10
80 x 10

Widegrip low cable row: plate weight
130 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Lat Pulldown: plate weight
130 x 10
130 x 10
130 x 10
130 x 8

Seated OHP (narrow grip)
135 x 7
135 x 7
135 x 7

Ez curls: 70lbs 4 x 10

EZ bar OH Tri extensions: 70lbs 4 x 10

http://instagram.com/p/BvKCyRun7u8/

Dun

Notes: good session, progression is good, adding weight and reps. Happy enough with the bench single too, Iím light, I am weaker this light so 275 is ok for me me right now.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1969 on: March 18, 2019, 03:45:39 PM »
That 275 is pretty sweet at your current weight. I'd be happy with that right now at my 30 lbs more. Progress is what counts over the long haul. Lots of good accessories in there. Gonna look good for your week and a half of summer way up there on the north shore ;D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1970 on: March 20, 2019, 02:52:01 PM »
That 275 is pretty sweet at your current weight. I'd be happy with that right now at my 30 lbs more. Progress is what counts over the long haul. Lots of good accessories in there. Gonna look good for your week and a half of summer way up there on the north shore ;D
Thanks Rich, itís not terrible anyway, always discouraging when u know what u did in the past, but I am very light and lean so no complaints. I know very well how to get it stronger lol.
Haha itís 2 weeks of summer thank you!!
I am hoping I can add some size for sure, I am having fun with the hypertrophy/strength mix right now and hope it will pay off on the platform next year.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1971 on: March 20, 2019, 03:00:24 PM »
Lower - strength
BW: 167.2

Highbar:
Bar 8x2
135 x 4
185 x 1
225 x 1
250 x 1
275 x 1
295 x 1
315 x 1 vid

260 x 4
260 x 4
260 x 4 vid

Deads:
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1 vid
405 x 3 vid (gassed)

Goblets:
70 x 15
90 x 15
100 x 15
100 x 15

Seated leg curls: plate weight
60 x 10
70 x 8
70 x 8
70 x 8

Donkey calf: 5 sets

http://instagram.com/p/BvPZPWWnYyO/

Dun:

Notes: good workout, highbar felt a bit better today, had 315 for a single in mind and happy enough with it.
Was pretty gased on deads but hit my 455 target, moved ok but really did feel like a near max.
Only one drop down of 405x3, the singles took a lot out of me. Iíll test them again in a few weeks and hope for some progress
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1972 on: March 22, 2019, 10:09:09 PM »
Upper Hypertrophy
BE: 168.6

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 10
185 x 8

Flat DB flies:
50 x 12
50 x 12
50 x 12
50 x 12

Low narrow cable row: plate weight
140 x 12
140 x 11
140 x 11
140 x 11

1 arm row:
90 x 8
90 x 8
90 x 8
90 x 8

Seated side laterals:
20 x 12
20 x 12
20 x 12
20 x 12

Cable tri pushdown: plate weight
50 x 12
50 x 12
50 x 12
50 x 12

 Incline DB curl:
30 x 12
30 x 11
30 x 10
30 x 9

Dun:

Late one after work. Good session, added weight and reps. Continuing to progress along. Actually felt hyooge briefly after this one....then reality set in and I was a stick dood once again  ::)
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