Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 24395 times)

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1155 on: August 08, 2017, 06:27:34 PM »
Good work Shawn.  One thing I really like about paused deadlifts is it really helps with positioning since it nearly impossible to pause leaning too far out of whack.  You naturally settle where you should be.  That and you are usually pausing where the lift is missed at to make it stronger.  At least for me, that's where the bar stops.
Thanks man, yes paused deads are extremely valuable for setup and positioning. I ran 2 cycles of the 9 week TSA intermediate program and it had me doing paused deads every week. Right now I am pausing just below the knees as if I am going to fail a pull, it's at the knees or just above. Off the floor is very fast for me so I don't see much point pausing an inch or two off the floor.
I'm so short, an inch or two is almost to my knees anyway.   :-[

Brian at Neversate had me doing the double pause thing and I felt like i was just double pausing an inch apart.  I prefer just one pause below the knew
Haha ya I guess the double pause would feel fairly pointless. I have never done doubles but think the single pause at the weak point should be good enough.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online piperdown

  • Veteran
  • *****
  • Posts: 5679
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1156 on: August 09, 2017, 07:45:50 AM »
That's a good "welcome back" session! mmmm, walleye fillets, mmmmm

How long until you switch to explode the pants mode? Oct?
Thanks Eric, it was a good one. The 3 day breaks like this are a good thing for me while running so light. They are like mini deloads and think they are keeping me relatively healthy from injury and allowing me to push pretty hard on my workouts.
Think I will begin addimg back cals in September and get going on a program starting relatively light to get my feet wet. Thinking about getting up and holding around 190 that eat into the 198 class this year as opposed to doing any drastic weight cuts.

That sounds like a pretty good plan. You're lean enough that if you took it slow I bet you'd pack on quite a bit of LBM. I've been off-track the past 4 days and need to push hard to the end of Aug, then reassess from there.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1157 on: August 09, 2017, 02:21:28 PM »
Lower
Morning Weight: 172.0 lbs

30 min hip work

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
315 x 1

Work sets: (+5lbs from last week each set)
320 x 3 vid
330 x 3 vid
340 x 3 vid

Tempo paused squats 3:2:1 (+10lbs each set from last week)
245 x 3
265 x 3
275 x 3 vid
275 x 3

Deads: Hook grip up to 425 then ripped my thumb up a bit
135 x 3
225 x 2
315 x 1
405 x 1
425 x 1 (thumb tear)
445 x 1 versas
465 x 1 versas
405 x 1 (was going to do 5... hellz no!)

Dun:

Notes: ok day, squats didn't feel terribly heavy but I just couldn't find my form today. Felt wobbly and never quite balanced properly. Got my reps with a weight bump from last week so no complaints. Bumped tempo squats as well, tough stuff.
Pretty gassed out for deads, plan was to work on adding weight with singles on hook grip. Tore my thumb at 425 so put on versas for next sets. Last set was supposed to be 405x5 but rep 1 felt terribly heavy so walked away.
Good workout though, happy enough.

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

Online piperdown

  • Veteran
  • *****
  • Posts: 5679
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1158 on: August 09, 2017, 02:36:49 PM »
Looking lean and controlled on the squats Shawn  :thumbsup:

Never tried hook grip and I think my thumb is happier for it  ;D
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20204
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1159 on: August 09, 2017, 03:29:39 PM »
Damn, some heavy assed weight is getting moved in this house!
cash me on the platform, how bow dah?

"Everyday you rest I get stronger"
-Krohdaddi
https://forum.bodybuilding.com/showthread.php?t=129376541&p=584228943&viewfull=1#post584228943

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1160 on: August 11, 2017, 12:59:52 PM »
Upper
Morning Weight: 173.6.....full cheat day yesterday, bacon, eggs, cheese on English muffins, meatball sammiches, pork tenderloin sammiches, then topped off with a jumbo cherry cheesecake waffle cone.... may have cried a bit..a lot

30 min of hip work, working lots on internal rotation and adductor flexibility, hip circle work, baby makers
Added light glute thrusts as well:
135 x 12 x 4
Still experimenting

10xbar of CGBP/wide/comp
Wide pull-ups x 6
BW calf raises x 100

Giant Sets:

Paused bench / wide pull-ups / seated calf machine 140lbs

135 x 5 / 6 / 12
185 x 3 / +50 x 5 / 12
225 x 3 / +50 x 5 / 12
225 x 3 / +50 x 5 / 12
245 x 3 / +50 x 5 / 12
265 x 1 / +50 x 5 / 12
235 x 3 / +50 x 5 / 12
235 x 3 / +50 x 5 / 12

Giant set:

CGBP / reverse grip BOR / barbell rollout / 1 leg donkey calf raises

225 x 3 / 135 x 8 / 10 / 14
225 x 3 / 185 x 6 / 10 / 14
225 x 3 / 205 x 5 / 10 / 14
225 x 3 / 205 x 5 / 10 / 20

Dun

Notes: messing around with the "bulldog" grip on bench today as taught by Jordan sumtin sumtin a starting strength coach. It was different but felt pretty good for bench, CGBP was pretty awkward so used regular full grip.
Still reading and experimenting on my hips, haven't nailed a consistent routine yet but either way they are being rehabbed.
Good workout, walked out sweaty and gassed

Lower in the morning tomorrow then off to my high school reunion  :o
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1161 on: August 11, 2017, 01:39:56 PM »
That sounds like a pretty good plan. You're lean enough that if you took it slow I bet you'd pack on quite a bit of LBM. I've been off-track the past 4 days and need to push hard to the end of Aug, then reassess from there.
Thanks Eric, keeping it slow is always a struggle but am going to try to keep the brakes on a bit. Despite what it looks like, I faaking love to eat lol. This year at least I know I want to compete at 198 so getting up to and training around 190 would be ideal

Looking lean and controlled on the squats Shawn  :thumbsup:

Never tried hook grip and I think my thumb is happier for it  ;D
Thanks Eric, the vids weren't terrible I could just feel subtle shifting of the bar that didn't feel right. Hook grip just take work, once my hands are conditioned to it, it feels bombproof. Just need to toughen up the pansiness of my thumbs again lol
Damn, some heavy assed weight is getting moved in this house!
Thanks Bando, weights are down but still happy with what I can do right now after such an aggressive weight loss. Should be in a good spot in September to start building again.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1162 on: August 12, 2017, 04:03:43 PM »
Lower - accessory
Morning Weight: 174.4

Hip circle side steps, monster walks and glute bridges
Banded hip mobility
Baby makers

Highbar squats:
Bar x 8
135 x 6
225 x 3
275 x 1

Work sets: +10lbs from last week
285 x 5
285 x 5 vid
285 x 5
285 x 6 vid

Belt squats with landmine: pwo
100 x 6
110 x 6
120 x 6 vid
120 x 6
110 x 6

Paused deadlifts:
135 x 3
225 x 1
315 x 1

Work sets: +10lb from last week
375 x 3
375 x 3
375 x 4 vid

Dun:

Notes: my back was feeling rough this morning going in from painting the deck last night. The highbar seemed to feel better each set so that's good. Added 10lbs from last week.
Added 10lbs for 2 sets on belt squats but it was getting tough and dropped back down for the last one.

Paused deads were good despite my sore back, +10lbs was no issue. Have my highschool reunion tonight, a bunch of us brought our kids to a park this afternoon and it was nice to see some friends I haven't seen in a loooong time.



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

Online piperdown

  • Veteran
  • *****
  • Posts: 5679
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1163 on: August 13, 2017, 09:05:07 AM »




Notes: messing around with the "bulldog" grip on bench today as taught by Jordan sumtin sumtin a starting strength coach.

Huh, never knew the grip I use had a name. I've always had the bar low on the palm and it turned in just slightly.

Increasing work set weight and keeping a lower BW  :thumbsup:
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1164 on: August 13, 2017, 01:23:54 PM »
Upper
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

30 min hip mobility and flexibility

Incline BB bar x 20
Narrow cable row 70 x 20
BW calf raises x 100

Giant sets:

Incline BB / narrow cable row (pwo) / seated calf machine 160lbs:

135 x 6 / 120 x 6 / 8
185 x 5 / 140 x 6 / 8
205 x 3 / 160 x 6 / 8
205 x 3 / 170 x 6 / 8
205 x 3 / 170 x 6 / 8
205 x 3 / 170 x 6 / 8
205 x 3 / 170 x 6 / 8

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

Sauna, cold shower

Notes: beat up from yesterday, tired, weak but did some work and tackled some volume
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1165 on: August 13, 2017, 01:50:08 PM »




Notes: messing around with the "bulldog" grip on bench today as taught by Jordan sumtin sumtin a starting strength coach.

Huh, never knew the grip I use had a name. I've always had the bar low on the palm and it turned in just slightly.

Increasing work set weight and keeping a lower BW  :thumbsup:
Thanks Eric, I have heard of putting the bar in that palm position but gripping the finger tips on top of the bar was a whole new ballgame for me. Felt good on the concentric portion though. Ya hopefully I can keep pushing the weights a bit on these 2 lower sessions for a few weeks. Would love to be in a better starting position when I begin a program
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online BLK00TJ

  • Senior Member
  • ****
  • Posts: 4393
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: a fat 190-sumfin
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1166 on: August 13, 2017, 07:42:20 PM »
Way to go on those giant sets Shawn.  Getting a lot of work done in very short time.

Online Get-n-fit

  • Senior Member
  • ****
  • Posts: 4449
  • HEAVY WEIGHT IS A BITCH, MAKE IT YOURS!!
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1167 on: August 16, 2017, 03:54:18 PM »
Nice Work Shawn, tons of volume!
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1168 on: August 16, 2017, 04:24:07 PM »
Lower
Morning Weight: 173.2

Warmup:
-banded hip work
-lumpy roller hips
-hip circle: side steps/monster walks/glute bridges/BW squat
-internal rotation mobility
-goblet baby makers

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Work sets: +5lb/set
325 x 3 vid
335 x 3 vid
345 x 3 vid

Paused tempo squats 3:2:1 +5lbs/set
250 x 3
270 x 3
280 x 3 vid
280 x 3

Deads:
135 x 3
225 x 2
315 x 1 hookgrip
405 x 1 add belt, hookgrip
455 x 1 vid versas
475 x 1 vid
430 x 5 vid

Dun:

Notes: bumped the weight on squats and tempos again, getting heavy for me now and tentative on my first rep. Went pretty good, heavy squats really is a skill for me that needs to be practiced. Good news is I don't think I will even see 345 again until TSA week 8 so plenty confident in my entered numbers.
Last set of tempos was hard a faak.
Deads went good but sloppy, especially that 455. Gave up on hook grip after 405, still need some more conditioning. Was quite happy with the 430x5 but first couple reps I was pretty soft on my lockouts.





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

Online ShawnJ

  • Member
  • ***
  • Posts: 1830
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1169 on: August 16, 2017, 04:26:16 PM »
Way to go on those giant sets Shawn.  Getting a lot of work done in very short time.
Thanks man, it was a tough one mentally to get through

Nice Work Shawn, tons of volume!
Thanks Brad, couple more weeks of these giant sets and back to some actual powerlifting  :rocker:
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \