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1
Journals / Re: Rebuilding one day at a time
« Last post by BLK00TJ on August 18, 2017, 06:34:29 PM »
Hell yeah... I knew you could do it!
2
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by piperdown on August 18, 2017, 03:41:31 PM »
Dafuq did I do there? Sorry fixed it  ::)

Some sort of copypasta from the other website, weird.

Anyways off to the lake today until Monday, not ideal for training but Walters aren't gonna catch themselves!

Well then, nice bench day!
Mmmmm walters, could eat fillet after fillet after fillet of those tasty fishies...  :)
3
Journals / Re: Rebuilding one day at a time
« Last post by piperdown on August 18, 2017, 02:52:15 PM »
Nice top set on bench.

Go get those reps tomorrow!


Thanks Ron!


Fri Aug 18, 2017

Squats

135x5
150x5
185x3
195x5
225x5
255x8 (5+) <--vid below
255x3

225x5

And dun. Was not in the game today. Had another set of gov inspectors show up. Luckily they didn't stay too long but by the time they left it I was already mentally wiped out (auditing a program my boss handles and I know little about it...he's on vaca this week).
I did get my 8 reps but it was tough. Back is still sore from DL on Tues and I only had enough in me to get another set of 3 at 255. By that point even 225 was fricken heavy.

255x8

4
Journals / Re: Strength of a Bull, none of the sh*t
« Last post by Get-n-fit on August 18, 2017, 02:23:56 PM »
Flat BB
warm up....
working sets
265x2x8

CGBP
225X10
265X5
315X5

SINGLE PLY CGBP
365X8
405X2...was way off balance almost fell off the side, couldn't get stable or in the groove, sucked ass

BOR
225X10
275X8
315X8

CABLE PULL DOWNS:
120x10
140x10
160x10

INCLINE BB
225X5
275X5
315X2
MAX REPS -225X17

DONE.....last set of incline was a little competition between my 2 partners, old man got 14, young kid got 17 and I tied it up for 17...grinded 17th rep, no way 18 would have made it up.



5
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on August 18, 2017, 01:10:55 PM »
Dafuq did I do there? Sorry fixed it  ::)

Some sort of copypasta from the other website, weird.

Anyways off to the lake today until Monday, not ideal for training but Walters aren't gonna catch themselves!
6
Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on August 18, 2017, 09:34:36 AM »
8/18/2017 – Day 1 of my 3 day split - DELOAD

Got to the gym at 5:35 am. 

 * Stretch

* Warm-Up
         25 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 90
          15 @ 110
          15 @ 110
          15 @ 110
          15 @ 110
          15 @ 90

* Standing Overhead Barbell Triceps Extensions
          15 @ 30 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 30 lbs.

* Leg Press, Single Leg / Calf Extensions, Single Leg
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.

* Hammer Strength ISO Row, PWO, One arm at a time
          15 @ 115 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 115 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 95 lbs.

* Romanian Deadlifts
          15 @ 95 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 95 lbs.

 * Running on the Track / Hitting the heavy bag
         28 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Knee Raises / Farmers Walks
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 53 lbs each hand.
        12 / 250 ft., 53 lbs each hand.

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 27 minutes.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by piperdown on August 18, 2017, 07:48:33 AM »
Yesterday 05:18 PM       #2181 raynerd's Avatar
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Quote Originally Posted by Jtbny  View Post
Like I text you earlier, any program will work to some degree. The variable is the person running it. You'd be successful on anything you ran given you planned for recovery and ate towards your goal.

Look forward to seeing you kill it!!
Thanks John, I appreciate the encouragement. I agree that you get what you put in to any program. I plan to eat…plan to work hard and consistent. I gots me a total to destroy I am getting pretty fired up to switch gears right now but will hold out until September 3rd

Quote Originally Posted by shaneinga  View Post
Good idea Shawn. I always liked the look of that program. It definitely has one of the sweetest spread sheets out of all the programs I have looked at. 
Thanks Shane, it's a good DUP program that I have learned to love. Ask me again at week 5, I may say different lol. Bryce is a wizard with excel, I just have to figure out how to print it out properly lol

Quote Originally Posted by wasmeFINAFLEX  View Post
Shawn, is this it? http://thestrengthathlete.com/freebies/ And once on the page: TSA INTERMEDIATE 9-WEEK PROGRAM
That's it exactly Simon, input some numbers and see what you think

Quote Originally Posted by RT1957  View Post
OPPs....got my acronyms mixed up ....OK TSA it is.....
lol, thought so just didn't want you to think I was hopping programs already in September

Quote Originally Posted by DocJekyll  View Post
Those tempo squats look really tough. Nice 3 at 345 and 5 at 430. Strong day in the basement.
thanks Doc, the tempo squats are definitely tough, don't like them much lol. I think they are helping me though in trying to improve my positioning. My squat is a constant work in progress. Things were very heavy for me today but I survived. I may attempt one more week with a weight bump on both my lowers next week and roll the dice
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Yesterday 07:15 PM       #2182 PtReyesGreg's Avatar
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Damn! Now that's what I call a workout Shawn. Heavy squats and deads all in the same workout looks tough man. I don't think I would have been able to get back up after tempo squatting slowly down like that.
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Yesterday 07:54 PM       #2183 Hammerhagen's Avatar
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hell of a good session today. Beast lifts and even more impressive at 173 bodyweight
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Yesterday 08:41 PM       #2184 thehobbes's Avatar
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Beastly weight on those squats and deads! Always impressive when somebody can tackle both in the same session. Sore glutes of peace.
Current PRs:
Bench Press: 195x1
OHP: 105x4
Deads: 315x1
Back Squats: 275x1

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Today 11:14 AM       #2185 fittofattofit's Avatar
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Quote Originally Posted by raynerd  View Post
Morning Weight: 173.2

Today should have really been an offday, I worked out because I go back to work tomorrow and will have 2 days off from training. I felt like a weak bag of chit, but ripped through


Giant sets:

CGBP / extra wife pullups / BB rollouts / standing 1 leg calf raise holding 30lb DB

185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10, BW x 10, 2 leg x 20
Ha ... just wondering if you noticed this  ..... extra wife pull-up would have to be very expensive as well as very heavy

Quote Originally Posted by raynerd  View Post
Morning Weight: 173.2


^^^^^^ a thing of beauty Shawn!
And just made that 430 x 5 set of pulls look soooo easy ... always mirin' the whip of the bar
"Better to wear out than rust out!"

Squat 165kg/363lbs
Deadlift 190kg/418lbs
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Today 11:40 AM       #2186 RT1957's Avatar
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Big session Shawn...you had to be beat after that....squats look strong...tempo squats might be on the plate for me when I go back to back squats...Still pulling a lot of weight on the DL's for losing so much weight
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Today 03:55 PM       #2187 shaneinga's Avatar
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Lots of weight moved Shawn. I think it was somewhere in the million ton range. 

Strong pulling after all those heavy squats. 
My workout Log http://forum.bodybuilding.com/showthread.php?t=173649111

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Today 06:05 PM       #2188 raynerd's Avatar
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Upper
Waking Weight after nightshift: 172.2lb

30 min hip work

Barx10 of CGBP/wide/comp
Light narrow langmine row
BW calf raises x 100

Giant sets:

Paused bench/narrow landmine row/seated calf machine 140lbs:

135 x 5 / 70 x 6 / 12
185 x 3 / 95 x 5 / 12
225 x 3 / 110 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12

Giant sets:

CGBP / wide pull-up / BB rollout / 1 leg calf raise holding 30lbs at side:

205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11, BW x lots

Dun:

Zombie workout, felt like azz. Nights again tonight boo


^^^??? da fuk is all that?
Guessing you did bench yesterday?
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on August 17, 2017, 06:38:27 PM »
Upper
Waking Weight after nightshift: 172.2lb

30 min hip work

Barx10 of CGBP/wide/comp
Light narrow langmine row
BW calf raises x 100

Giant sets:

Paused bench/narrow landmine row/seated calf machine 140lbs:

135 x 5 / 70 x 6 / 12
185 x 3 / 95 x 5 / 12
225 x 3 / 110 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12

Giant sets:

CGBP / wide pull-up / BB rollout / 1 leg calf raise holding 30lbs at side:

205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11, BW x lots

Dun:

Zombie workout, felt like azz. Nights again tonight boo
9
Journals / Re: BLKs Training Journal
« Last post by BLK00TJ on August 17, 2017, 05:47:14 PM »
GHR (assisted w/ red band) 4 x 12
Conventional Deadlift - set every 5:00
   315 x 5
   315 x 5
   315 x 5
   335 x 1
   355 x 1
   375 x 1
   I don't trust my form holding for AMRAP sets on deadlift so I opted to just work up on some singles instead.  The difference between 355 and 375 felt like a hell of a lot more than 20lbs.  Everything was moving fast until then.
SSB Squat - :60 rest
   200 x 8
   200 x 8
   200 x 8
   200 x 8
Bench w/ 1 set of chains, varying grips, set every :45
   145 x 3 x 9 rounds
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Journals / Re: Rebuilding one day at a time
« Last post by BLK00TJ on August 17, 2017, 05:39:34 PM »
Nice top set on bench.

Go get those reps tomorrow!
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