Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 43480 times)

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1500 on: February 02, 2018, 10:31:27 PM »
cool to see the wraps out. Strong triple at 365. Crazy you did that with such little sleep, good for you on getting it done
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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1501 on: February 03, 2018, 05:09:23 PM »
Great looking workout yesterday Shawn. :)  Those squats looked strong and that is some impressive benching volume...lots of big reps at big weights.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1502 on: February 04, 2018, 07:22:29 PM »
43 year old Bday workout
Morning Weight: 191.6

Hip flexor stretch
Hip circle
Reverse hypers
DB SLDLs

Deads: x5 @RPE 9 + 5% load drop
135 x 5
225 x 3
315 x 2

405 x 5 @7
450 x 5 @9 vid
425 x 5 @9 vid

Pin press: x5 @9, +5% load drop
Bar x 10
135 x 5
185 x 3

225 x 5 @7.5
245 x 5 @8.5
250 x 5 @10 vid
235 x 5 @9

Front squats: x4 @9 (skipped load drop)
Bar x 6
135 x 4
185 x 4 @7
205 x 4 @8 vid
215 x 4 @9.5 vid

Dun:

Notes: ok day, deads felt junky once I got to 4pps. My goal weight was 450x5 @9 so hit thar then reached RPE 9 my first fatigue set. Move on to pin press, overshot RPE last set and hit 10. One fatigue set here had me at 9 again.....move on.
Front squats felt crappy too, managed to add 10lbs to the bar from last week but had a couple higher reps and my last set my abs actually felt like they were failing lol. Quit there, good session despite some crappy feels.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1503 on: February 05, 2018, 10:44:49 AM »
Sounds like a bit of a rough workout Shawn. You got it done though. I guess with the new exercises and working rpe it will take a bit to figure out where things should be. Nice variety of exercises though. The new stuff will keep it interesting. 
the only easy day was yesterday

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1504 on: February 05, 2018, 08:25:57 PM »
good lifting, even with the crappy feels. Happy Birthday man!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1505 on: February 06, 2018, 10:36:53 PM »
Morning Weight: 192.2

Banded hip work
Hip circle
Cat/camel
Lat pulldowns
Baby makers

BeltlessTempo squats 3:0:3
Bar x 5
135 x 5

225 x 5
255 x 5 @8
275 x 5 @9 vid
260 x 5 @9 vid (5% fatigue)

Bench: T&G
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 5

225 x 5 @5
245 x 5 @8
250 x 5 @9 vid
235 x 5 @8
235 x 5 @8.5

Narrow grip incline press:
135 x 7
165 x 7 @8.5
165 x 7 @ 10 gassed

Dun:

Notes: late one after work. Pretty tight going in but felt better as I warmed up. Tempo squats were tough but really loved them. Sad but 275 is the biggest weight I have ever squatted beltless
Bench felt pretty strong, wanted to hit 255x5 but 250 played out to be the right Weight.
Incline CGBP was a bit awkward and I gassed out fast. Chest and tris were pumped. Good session, happy with tempo squats for the first time out of the gate!

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1506 on: February 06, 2018, 11:25:55 PM »
good job Shawn, and it sounds like you are already starting to auto-regulate stuff to hit RPE. Gonna be a good cycle
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1507 on: February 08, 2018, 03:07:48 PM »
Morning Weight: 193

10 min walk on dreadmill

Rack-pulls x4@9 just below knee:
Bar x 12
135 x 5
225 x 4
315 x 4

405 x 4 @6
455 x 4 @8
495 x 4 @9 vid
465 x 4 @ 9 (6% fatigue)

JM press:
Bar x 7
95 x 7
100 x 7
105 x 7
110 x 7 vid
95 x 7
95 x 7

Landmine narrow row x7@9:
25/75/100/125 x 7
150 x 7 @9 vid
140 x 7 @8
140 x 7 @9 (5% fatigue)

Curls olybar: 5 sets

Dun:

Notes: ok workout, I really hate rack pulls, I set them right at my weak spot so guess it's effective but just don't like them at all.
JM press is one weird movement so spent a lot of Sets trying to get a feel for it. Tris were pumped so guess they worked.
Not much in terms of direct back work in RTS so was nice to get some rowing in.
Hit some curls for the first time in at least a year to even out my tri pump

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1508 on: February 08, 2018, 09:12:43 PM »
nice work, heavy rack pulls! Looks like you are running the program now? Or is this still prep?
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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1509 on: February 09, 2018, 06:59:37 PM »
Yeah, Mike isn't a big fan of a lot of rowing.  I think I remember him talking about that on one of his videos and mentioned the lack of rowing by the russians.

I too hate rack or block pulls.  To me the are harder than off the floor even with the reduced ROM.

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1510 on: February 09, 2018, 07:56:32 PM »
my understanding is he hasn't seen good carryover to any of the big 3 from rowing so he typically doesn't include much of it in the development blocks. It takes away effort and time that could be put into SBD. But RTS will add the rows in during pivot blocks for general balance, athleticism and health. During my current pivot block i'm doing a horizontal row 2x a week and a vertical row 2x a week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1511 on: February 09, 2018, 11:40:55 PM »
nice work, heavy rack pulls! Looks like you are running the program now? Or is this still prep?
Thanks Andy, hate them, probably just because that is where I feel weakest, but they are just not comfortable. So, no not the actual program yet. 1 more full week of doing RTS like workouts then I officially start. I will have fatigue sets next week as well, then week 1 of the program has no fatigue sets so hoping to shake a bit of actual fatigue that week as a sort of deload then it's full on meet prep!

Yeah, Mike isn't a big fan of a lot of rowing.  I think I remember him talking about that on one of his videos and mentioned the lack of rowing by the russians.

I too hate rack or block pulls.  To me the are harder than off the floor even with the reduced ROM.
Ya I watched some vids about that as well, that suits me fine for meet prep anyway and would love to just concentrate on the comp lifts for my prep.
Ya rack pulls suck, so hard for me to feel comfortable initiating the pull

my understanding is he hasn't seen good carryover to any of the big 3 from rowing so he typically doesn't include much of it in the development blocks. It takes away effort and time that could be put into SBD. But RTS will add the rows in during pivot blocks for general balance, athleticism and health. During my current pivot block i'm doing a horizontal row 2x a week and a vertical row 2x a week
Thanks Andy. His reasoning is sound IMO, just very different from anything I have done. I always have trained back very hard in the past. I like the idea of putting everything I got into the comp. lifts for a meet prep though, ain't nobody gonna be doing pull-ups and Pendlays in April lol.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1512 on: February 11, 2018, 04:13:13 PM »
Morning Weight: 191

Banded hip work
Hip circle
Reverse hypers
Baby makers

Squats: x4 @9
Bar x 5 paused
135 x 5
225 x 3
315 x 1

340 x 4 @7 vid
350 x 4 @8 vid
360 x 4 @9 vid

Skipped fatigue sets

Bench: comp x3@9

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

245 x 3 @8
255 x 3 @8.5
240 x 3 @8.5
240 x 3 @8

3ct paused bench:

210 x 5 @8
220 x 5 @9
210 x 5 @9

Dun:

Notes: good session, think that was a volume PR at that kind of intensity. Drew and I both felt our top sets were enough volume so skipped fatigue sets and on to bench.
Bench was ok, didn't feel all that strong today but happy with my form and tightness.
Gassed out quick on 3ct paused bench bit effective it twas!

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1513 on: February 12, 2018, 01:32:43 AM »
340 x 4 @7 vid
350 x 4 @8 vid
360 x 4 @9 vid


^^thats a sweet squat day  :clap:
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Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1514 on: February 12, 2018, 09:39:58 AM »
That looked easy all around.  Nice work!
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