Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 296536 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2850 on: October 19, 2021, 05:06:08 PM »
W1legsA
BW: 173.3

Seated leg curl paused
25 x 12
50 x 12
70 x 12/9/6/3 RP

Heel elevated tempo/pause HB
Bar/134/185 x 10
205 x 7

Sumo:
135/235/315 x 6

1 leg extension
25 x 12
35 x 14,4,4,4,3 myoreps

Heel elevated goblets
35/50 x 20

DTs 2 sets donkey

Dun
New training block
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2851 on: October 20, 2021, 08:04:43 AM »
W11pushA:
BW: 171.3

Partial laterals SS DB press:
15/30
25/45
30/45

Incline fly:
45 x 12
50 x 10/5/3 RP

Incline facing laterals
10/15/15-5-0 dropset

Head supported rear delt SS shrug
20/135
20/135

Diamond push-ups:
AMRAP rest pause x 3

OH EZ Tri:
40/50 RP

Tibialis Anterior
35/35/35

Seated calf
30-12-10 Rest Pause SS donkeys

5:45am

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2852 on: October 21, 2021, 03:23:44 PM »
W1pullA:

Neutral pulldown pause
70/120 x 12
150 x 8,3,3 RP

Chest supported dB row 4:2:0
35/45 x 12

Pullovers
50/70 x 8

Lying rear delt SS rear delt row
25/25

Seated laterals
20/25-15-5 dropset

EZ Spider curls: 4:2:0
40/50

Ez hammers
50/50 to 20lb DB SS

Donkeys
3 x heavy

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2853 on: October 23, 2021, 05:50:46 PM »
W2LegsB
BW: 171.3

1 leg curl
24/35/45 x 20 then back forth to failure

Landmine hacks
Bar/45/70/90 x 12/5

Walking DB lunges
25/30 x 15

1 leg extension
25/30 x 20/10/7/5/4/3  back/forth continuously

DB toe elevated RDL:
60 x 14/12

3 position standing calf
10/9/8 reps

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2854 on: October 24, 2021, 08:15:42 PM »
W1pushB:
BW: 171.8

Incline DB 4:2:0:
30/50/60/70 x 8 HLOS

Lying rear delt
25/30 with partials

1 arm incline laterals:
10/15-5-0 dropset

Seated DB shrug SS DB upright row
60/20 x 2

CGBP:
135/155 x 10

DB skullz
20/20 dropset 2 arm 30lb

Tibialis Anterior
30/30/30

Seated calf: 4:1:0
3 sets, standing burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2855 on: October 25, 2021, 03:45:18 PM »
W1pullB
BW: 171

Wide pull-up paused:
12/5/3 rear pause

Meadows row 4:1:0
Bar/25/35 HLOS

Hammer pull-ups
AMRAP

Deadstop rear delt
20/25 x 12,3,3,3,3,2 myoreps

6 point laterals
5/10-5 dropset

Incline dB curl 4:2:0
25/30/35 x 7 HLOS

Incline hammers
25/25-15 dropset

Heavy donkeys
3 sets

End of week 1
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2856 on: October 27, 2021, 05:58:40 PM »
W2legsA:
BW: 172.1

Seated curls paused
25/50/75 x 12/8/6/4/3 RP

Heel elevated tempo/pause HB
Bar/135/185 x 10
205 x 8

Sumo:
135/225 x 6
315 x 8

1 leg extension:
25 x 12
40 x 14,4,4,4,3 myoreps

Heel elevated goblets
50/60 x 20

Donkeys DT 2 sets

7am
« Last Edit: October 28, 2021, 07:54:11 AM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2857 on: October 28, 2021, 08:02:21 AM »
W2pushA:
BW: 173.1

Heavy partials SS press:
20/35
30/45
35/45

Incline dB fly:
45 x 12
50 x 10/5/3 RP

Incline facing laterals:
10/15-5 dropset

Head supported rear delt SS shrug
20/135 x 2

Diamond push-ups
AMRAP rest pause x 3

EZ OH tri
40 x 12
50 x 12/5

Tibialis Anterior
35/35/35

Seated calf:
30-15-8 rest pause, donkeys burnout

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2858 on: October 29, 2021, 07:44:08 AM »
W2pullA:
BW: 174.8

Neutral pause pulldown:
70 x 12
120 x 12
150 x 9/5/3 rest pause

Chest supported dB row
35/45 x 14

Pullovers
50/70 x 10

Head supported rear delt SS rear delt row
25/25

Seated laterals
20/25-15-5 dropset

Ez spider curls
50/50

Seated hammers
25/25-15 dropset

Heavy donkeys
X3 sets

5:45
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2859 on: October 31, 2021, 11:40:08 AM »
W2legsB:
BW: 173.1

1 leg curl
25/35/45 x 20/11/7/6/5/4 back/forth

Landmine hack:
Bar/45/70/95 x 12/6

Alternate DB lunge:
30-35 x 15

1 leg extension
25/35 x 20/10/7/5/4 back/forth

DB toe elevated RDL:
60/60 x 14

3 toe position standing calf
10/9/8 reps

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2860 on: November 02, 2021, 04:55:20 PM »
W2pushB
BW: 171.2

Incline tempo/pause DB
35/50/60/70 x 9

Lying rear delt with partials
25/30

1 arm incline laterals
10/15-10-5 dropset

DB shrug SS dB upright row
60/20
60/20

CGBP
135/160 x 11

DB skullz
20/25-35 dropset

Tibialis Anterior
30/30/30

Seated calf
3 sets heavy rest pause

7am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2861 on: November 03, 2021, 02:47:26 PM »
W2pullB:
BW: 171.6

Wide pull-up
13/5/3 RP

Meadows row Landmine
Bar/25/40 x 10

Hammer pull-ups
10 AMRAP

Deadstop rear delt
20/25 x 12,3,3,3,2

6 point laterals
5/10-5 dropset

Incline dB curl 4:2:0
25/30/35

Incline hammers
25/25-15 dropset

Donkeys heavy
3 sets, long loaded stretch last rep

7am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2862 on: November 04, 2021, 12:06:25 PM »
W3legsA:
BW: 171.9

Seated pause curl:
25/50/75 x 14,9,6,4,3 RP

Heel elevated tempo pause highbar:
Bar/135/185/205 x 10 (bump next)

Sumo
135/225 x 6
315 x 10 (bump next)

1 leg extension
25 x 20
45 x 12,4,4,3 myoreps (stay)

Heel elevated goblets:
50/60 x 20

Donkeys, 2 sets DT

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2863 on: November 05, 2021, 09:52:00 PM »
W3pushA:

Partial laterals SS dB press
20/35
30/45
35 /45 x 9

Incline fly:
45 x 12
50 x 10/5/3 rest pause

Incline facing laterals
10/15-5 dropset

Head supported rear delt SS shrug:
20/135
20/135

Diamond push-ups
AMRAP rest pause x 3

EZ OH tri:
50 x 10
50 x 10/5

Tibialis Anterior
35/35/35

Seated calf
30/15/8 fast rest

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3816
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2864 on: November 08, 2021, 01:03:16 PM »
W3legsB:
BW: 174

Standing 1 leg curl:
10/20/30 x 20-11-64-3 back forth

Landmine hacks
Bar/45/80/100 x 12/6

Walking DB lunges
30-35 x 15

1 leg extension
25/35 x 20/10/6/4/3 back/forth

Toe elevated RDL DB
60/60 x 16

3 toe position donkeys
3 sets 10/9/8
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \