Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 38433 times)

Offline BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1410 on: December 27, 2017, 07:31:41 PM »
We got our squats back for Christmas!  Weights are moving quick!

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1411 on: December 28, 2017, 06:49:16 PM »
Nice work on the squats Shawn. Coming along nicely. Getting into the meat of the program now.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1412 on: December 28, 2017, 10:58:36 PM »
Tsa w6d2
Morning Weight: 186.6

Hip circle
DB SLDL's
Cat/camels

Deads:
135 x 5
225 x 4
315 x 3
405 x 1

Program Sets:
465 x 2 vid
465x 2
465 x 2
465 x 2 vid @8.5

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3

Program Sets:
245 x 4 vid
245 x 4
245 x 4
245 x 4 vid @8

Pendlay Rows:
225 x 6
245 x 6
255 x 6
260 x 6 @9

Dun:

Notes: late one tonight, 8pm after a busy 12 hours at work. Deads went good, bit of trouble finding a consistent form today but still felt pretty good.
Bench felt good today for a change and the 4x4 went well.








« Last Edit: December 28, 2017, 11:15:35 PM by ShawnJ »
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Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1413 on: December 28, 2017, 11:07:29 PM »
The weight is starting to really climb :)
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Spring supremacy 2017 - 275, 235, 430 - 940 total

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1414 on: December 28, 2017, 11:41:49 PM »
Impressive pulling and it looks like you are staying tight on your set up with the bench
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1415 on: December 30, 2017, 05:12:29 PM »
Tsa w6d3
Morning Weight: 187.2

Hip circle
Banded hip work
Baby makers
Pulldowns

Squats:
Bar x 7 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets (actual)
325 x 5
325 x 5 vid
325 x 5 vid @8-8.5

Seated OHP:
Bar x 10
135 x 3
145 x 6
155 x 6
165 x 6 @8

widegrip pull-ups, paused at top and bottom:
8
8
8
8 @9

Glute Thrusts:
135 x 5
255 x 5
275 x 5
295 x 5
315 x 5 PR

Dun:

Notes: feel like a bag of crap from a run of the mill manflu Ebola that I caught
Cold meds and a Monster down the hatch and went to work.
Squats went well, this workout I
finally hit all my program sets.
OHP was strong and PR'd on bar humps

Nightshift for next 2 nights.




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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1416 on: December 30, 2017, 08:41:58 PM »
thats some damn good volume, especially when sick. Bodyweight OHP is probably easily there based on those numbers you put up today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1417 on: December 30, 2017, 11:16:00 PM »
We got our squats back for Christmas!  Weights are moving quick!
Woohoo, saw your killer performance! Things are coming back for sure. See if I can keep up with the actual program weights from here out!

Nice work on the squats Shawn. Coming along nicely. Getting into the meat of the program now.
Thanks Rich, finally feeling stronger on them again, and most of all I got my confidence back!
The weight is starting to really climb :)
Yup scale is moving, want to get to 190 and hold there until 2 weeks or so before the meet.

Impressive pulling and it looks like you are staying tight on your set up with the bench
Thanks buddy, ya bench is feeling tighter for sure, most of it is that I am feeling stronger and with that I seem to not freak out and wiggle my lower body allover the faaking place.

thats some damn good volume, especially when sick. Bodyweight OHP is probably easily there based on those numbers you put up today
Thanks buddy, was very happy to do the full program squats today. Still some form tweaks needed but getting better. OHP felt strong as faak today, still be weak as a kitten if I was standing though lol
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1418 on: January 01, 2018, 10:13:20 AM »
Looks like a good few session there Shawn. I'm just playing catchup but you're starting the new year on a strong note. here's to new pr's in 2018
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1419 on: January 01, 2018, 06:32:03 PM »
Tsa w6d4
Waking weight after nights: 191

Banded shoulder work
Lat pulldowns

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3

Program Sets:
255 x 3
255 x 3 vid
255 x 3
255 x 3
255 x 3 vid @8.5

Paused deads:
135 x 5
225 x 4
315 x 3

Program Sets:
415 x 2 vid
415 x 2
415 x 2 vid @7

Pendlay Rows:
135 x 4
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5 @8

CGBP:
225 x 3
245 x 3
235 x 3 @9

Dun:

Notes: still fighting some Ebola but feeling quite a bit better. Bench went good, was holding much tighter on the bench today.
Paused deads, no issues, used versas today as I tore up a callouse last deadlift workout.
Happy with the 245x3 CGBP but don't think I could have repeated a triple so dropped to 235.
Week 7 incoming







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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1420 on: January 02, 2018, 01:20:44 AM »
Those were some heavy paused deads. I used versa's on my paused deads last week too. I've never had a problem with grip failing so i figure i'll strap up for the assistance moves.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1421 on: January 02, 2018, 03:07:46 PM »
Big lifting there Shawn. Everything is looking real smooth. You're gonna have a huge dead lift in April. I'm looking forward to it.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1422 on: January 03, 2018, 05:54:11 PM »
Tsa w7d1
Morning Weight: 186.9

Banded hip work
Hip circle
Baby makers
Lat pulldowns

Squats:
Bar x 7 paused
95 x 2
135 x 3
225 x 3
275 x 1
315 x 1
340 x 1

Program Sets:
355 x 2
355 x 2
355 x 2 vid
355 x 2 vid @8

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3

Program Sets: (last rep paused)
225 x 6
225 x 6
225 x 6
225 x 6 @8

CGBP:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 @8.5

Widegrip paused pull-ups:
5
5
5
5
5

Dun:

Notes: good workout, squats were feeling pretty good for the heavy for me weight. First set I felt a strain in my back second rep but plowed on. Think I was in my head after that a bit and was tentative on my first reps.
The rest went good as well. Happy about squats regardless, up to speed with the program weights



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Offline BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1423 on: January 03, 2018, 07:54:53 PM »
Good squattin' Shawn!  I guess this means you are healed up and cleared for takeoff.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1424 on: January 03, 2018, 08:20:49 PM »
Looks like a good few session there Shawn. I'm just playing catchup but you're starting the new year on a strong note. here's to new pr's in 2018
Thanks Rich, things are finally coming together, TBH I hoped to be much farther along right now but shit happens. Happy to be on track again!

Those were some heavy paused deads. I used versa's on my paused deads last week too. I've never had a problem with grip failing so i figure i'll strap up for the assistance moves.
Thanks Andy, have even heavier ones next week but they have been feeling strong. I tore up a callouse last deadlift session so just letting my hands heal with the versas. Funny thing, with hookgrip the only callouse at risk for tearing is the one below the baby finger,  and...that's the one that ripped. All good, grip has never been an issue of mine either.

Big lifting there Shawn. Everything is looking real smooth. You're gonna have a huge dead lift in April. I'm looking forward to it.
Thanks buddy, would love to pull an actual alltime PR on the platform. 555 is the state record so a 560 would be sweet...but in reality beating last years 520 will be ok too lol

Good squattin' Shawn!  I guess this means you are healed up and cleared for takeoff.
Thanks Ron, the weight felt good, I just need some more time with bigger weights on my back to get in the groove. I didn't actually expect to catch back up to the program weights so I am real happy with that!
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