Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 38644 times)

Online Andrew

  • Member
  • ***
  • Posts: 1110
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1425 on: January 03, 2018, 10:40:24 PM »
lots of reps there at 355! good job
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Online reduni

  • Member
  • ***
  • Posts: 1007
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1426 on: January 05, 2018, 02:55:15 PM »
Squatting like a champ! Finishing this cycle up strong and healthy.
the only easy day was yesterday

Online ShawnJ

  • Member
  • ***
  • Posts: 2212
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1427 on: January 05, 2018, 10:39:00 PM »
Tsa w7d2
Morning Weight: 190

Hip circle
Cat/camel
Baby makers

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1

Program Sets:
480 x 1
480 x 1 vid
480 x 1
480 x 1 vid @RPE 9.5

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 3
240 x 1

Program Sets:
250 x 4
250 x 4
250 x 4
250 x 4 vid @RPE 8.5

Pendlay Rows:
225 x 5
225 x 5
225 x 5
225 x 5 @6

Dun:

Notes: late one offer dayshift in the ICU. Lower back was feeling pretty crappy since squats the other day but got all my deadlift reps. Last set was slow and tough
Bench felt great again. Pendlays I stayed at 225 and really was done by this point anyway





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

Online Andrew

  • Member
  • ***
  • Posts: 1110
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1428 on: January 06, 2018, 01:33:32 AM »
tough session, those pulls looked hard AF but you got em! Bench looking solid
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Online BLK00TJ

  • Senior Member
  • ****
  • Posts: 4731
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: fluffy
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1429 on: January 06, 2018, 08:45:16 AM »
Hell yeah.  Almost to the finish line and smashing heavy ass weights!

Online ShawnJ

  • Member
  • ***
  • Posts: 2212
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1430 on: January 07, 2018, 05:36:13 PM »
Tsa w7d3
Morning Weight: 188

Banded hip work
Reverse hypers BW
Hip circle
Baby makers
Cat/camels

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

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

Seated OHP:
Bar x 10
135 x 4
150 x 6
160 x 6
170 x 3 @9 stopped there

Widegrip pull-ups:
8
8
8
8

Glute Thrusts:
135 x 4
275 x 4
315 x 4
335 x 4 PR

Dun:

Notes: good session, working on consistent squat reps. Went ok, happy with most of them.
Went for a 170x6 OHP PR but was at RPE 9 at rep 3 so quit there.
335 bar hump PR of peace




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

Online reduni

  • Member
  • ***
  • Posts: 1007
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1431 on: January 07, 2018, 07:23:34 PM »
Can't see the vids right now but it looks like a good session. 170 ohp is pretty impressive. Squats are looking pretty consistent now. Good job.
the only easy day was yesterday

Online Andrew

  • Member
  • ***
  • Posts: 1110
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1432 on: January 07, 2018, 10:13:39 PM »
3 sets of 334x4  :eek: Solid work Shawn!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 78
  • Keeping On Keeping On
    • My Blog
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1433 on: January 07, 2018, 10:30:54 PM »
Strong workout Shawn! :)  170 for 3 on OHP is very impressive man.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

  • Member
  • ***
  • Posts: 2212
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1434 on: January 09, 2018, 06:15:03 PM »
Tsa w7d4
Waking weight after nightshift:
188

banded shoulder work
Lat pulldowns
Baby makers
Hip flexor stretches

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 4
225 x 3
250 x 1

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

Paused deads:
135 x 5
225 x 3
315 x 2
405 x 1

Program Sets:
435 x 2 vid
435 x 2
435 x 3 vid @8

Pendlay Rows:
135 x 4
250 x 4
260 x 4
270 x 4
260 x 4 @8.5

CGBP:
135 x 4
225 x 2
240 x 2
250 x 2
260 x 2 @9

Dun:

Notes: good session today, happy with my presses. Paused deads at 435 felt pretty good too.
260 x 2 CGBP wasn't bad either, definitely had one more there







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

Online ShawnJ

  • Member
  • ***
  • Posts: 2212
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1435 on: January 09, 2018, 06:35:07 PM »
lots of reps there at 355! good job
Thanks Andy, trying to get comfortable with heavy weights again, been far too long.
Squatting like a champ! Finishing this cycle up strong and healthy.
Thanks Rich! things have really come together the last couple weeks, that's one thing I love about this program, it's a grind the first 5 weeks but then I start to feel really good!

tough session, those pulls looked hard AF but you got em! Bench looking solid
Ha, yes they were too hard, I tweaked my lower back the previous squat workout and had a busy 12 hour shift before this one. Hoping those were contributing factors as I have 3 singles of 500 coming up this week

Hell yeah.  Almost to the finish line and smashing heavy ass weights!
Thanks Ron, getting close now!

Can't see the vids right now but it looks like a good session. 170 ohp is pretty impressive. Squats are looking pretty consistent now. Good job.
Thanks Rich, I am finally feeling pretty strong


3 sets of 334x4  :eek: Solid work Shawn!
Thanks buddy, getting there, hopefully I can surpass some personal bests soon!

Strong workout Shawn! :)  170 for 3 on OHP is very impressive man.
Thanks Greg! The OHP was ok but think I was stronger last week. It was supposed to be a set of 6 but quit at 3 leaving one in the tank
« Last Edit: January 09, 2018, 06:37:23 PM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online Andrew

  • Member
  • ***
  • Posts: 1110
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1436 on: January 10, 2018, 03:29:06 PM »
great job, when i look at the rep ranges you are in I get jealous. Fuck volume and hypertrophy. why cant everything be doubles and triples??  ;D
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Online BLK00TJ

  • Senior Member
  • ****
  • Posts: 4731
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: fluffy
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1437 on: January 10, 2018, 06:03:25 PM »
I'm looking forward to test week for you Shawn!  Hard work gonna pay big time!

Online ShawnJ

  • Member
  • ***
  • Posts: 2212
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1438 on: January 10, 2018, 07:51:08 PM »
great job, when i look at the rep ranges you are in I get jealous. Fuck volume and hypertrophy. why cant everything be doubles and triples??  ;D
Haha I agree, feels like I have been doing 5x5's, 4x7's etc forever, all seems right in the world when it's 3 reps or under! Your volume work is going to pay off buddy, just keep smashing it!

I'm looking forward to test week for you Shawn!  Hard work gonna pay big time!
Thanks Ron, hope you are right. Things seem to be on track for test week, be nice to hit a PR or two. Even one would be great.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1007
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1439 on: January 11, 2018, 01:05:56 PM »
I"m with Ron. Looking forward to your test week. Everything is looking strong. It's gonna be good.
the only easy day was yesterday