Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 61595 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1515 on: February 12, 2018, 05:15:24 PM »
Morning Weight: 190

Reverse hypers
Hip circle
DB SLDL's

Deads x4@9:
135 x 5
225 x 4
315 x 3
405 x 1

460 x 4 @8 vid
480 x 4 @9 vid
455 x 4 @9 vid (5% fatigue)

Floor press:
Warmups
225 x 4
245 x 4 @7
255 x 4 @8
265 x 4 @10 vid

Front squats:
Bar x 6
135 x 6
155 x 6
175 x 6

Dun:

Notes: really sore from squats going in so played it by ear. Deads went surprisingly well and was happy with the 480x4! 1 fatigue set had me around 9 after so quit there.
Floor press PR at 265x4, butt bumped up on last rep though.
Took it easy on front squats and worked "on form" meaning I am damn sore and was done after 3 light sets

Good day!

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Offline ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1516 on: February 12, 2018, 05:33:59 PM »
Great looking workout Shawn. :)  Watched the IG vids and those pulls looked strong man.  Nice job on the floor press and front squats too.  Looks like you're killing it all around.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1517 on: February 12, 2018, 06:43:36 PM »
340 x 4 @7 vid
350 x 4 @8 vid
360 x 4 @9 vid


^^thats a sweet squat day  :clap:
Thanks Andy, definitely getting stronger me thinks, gotta keep pushing but also got to keep healthy.... the conflict is real lol

That looked easy all around.  Nice work!
Thanks Davey, it wasn't easy but glad it looked that way lol.
Great looking workout Shawn. :)  Watched the IG vids and those pulls looked strong man.  Nice job on the floor press and front squats too.  Looks like you're killing it all around.
Thanks Greg, considering how sore I was going in, I was pretty happy with the deads!
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1518 on: February 12, 2018, 08:47:36 PM »
One helluva great lifting session Shawn!

I always contemplate floor presses but never get around to actually doing them..lol.
Eric

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

Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1519 on: February 12, 2018, 10:47:21 PM »
nice work Shawn, 480x4 is killer. I remember when i ran the RTS generalized int. program, for the first few weeks i was same as you and only getting 1 fatigue set to hit the same RPE of the top set. After a few weeks my work capacity went up and i was able to do 2 or 3 fatigue sets usually. I bet it will be similar for you
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1520 on: February 13, 2018, 09:00:36 AM »
One helluva great lifting session Shawn!

I always contemplate floor presses but never get around to actually doing them..lol.
Thanks Eric, was happy with the pulls. Second time doing floor press, starting to get the hang of it but it's still a very weird movement to get used to.

nice work Shawn, 480x4 is killer. I remember when i ran the RTS generalized int. program, for the first few weeks i was same as you and only getting 1 fatigue set to hit the same RPE of the top set. After a few weeks my work capacity went up and i was able to do 2 or 3 fatigue sets usually. I bet it will be similar for you
Thanks Andy, appreciate the insight. Training these high frequency full body type sessions is a tough adjustment. Haven't been pushing the fatigue sets too much and actually not doing them on some exercises so far. The silverback came to visit while I was sleeping! Hopefully I will adjust a bit, but if that's what it takes to reach fatigue I will just go with it. Lots of weeks to go so got to stay injury free!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1521 on: February 14, 2018, 10:44:22 PM »
Morning Weight: 192

Banded hip work
Hi circle
Baby makers

Pin squats: x4@9
Bar x 5
95 x 3
135 x 5
185 x 1

225 x 4
245 x 4 @7
265 x 4 @8 vid
275 x 4 @9 vid

T&G bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3

225 x 6 @6
245 x 6 @9 vid
230 x 6 @8

Seated OHP:
Bar x 10
135 x 6 @6
145 x 6 @8
150 x 6 @9

Dun:

Notes: late one after a 12 hour day. Still pretty sore from this week's sessions. These full body sessions are taking some getting used to.
Pin squats went well regardless, able to go 30lbs heavier than last session, I also set my depth 1" 1/4 lower so that was a win. Lots of volume (for me) once I hit the top set of 275 so moved on. Bench was ok, think I jumped to fast to 245 my second set and hit a 9 already. One fatigue set @8, Drew already hit his 9 so we went to OHP.
3 decent sets here and called it quits for the night. Good session, expect much more progress on the pin squats. Sorry about the Instagram vids, my damn iPad still downloads my vids sideways on YouTube

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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1522 on: February 14, 2018, 10:57:05 PM »
Wow, a 30lb increase on pin squats in one week is gaining ground fast! One thing for me that I really like about pin squats is they force me to be patient with the movement. Canít go dive bombing into the hole because youíll
Crash into the pins. Teaches the stay tight at that lowest point and land it on the pins soft
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1523 on: February 16, 2018, 04:25:32 PM »
Morning Weight: 192

Hip circle
DB SLDL's
BSS

Double paused beltless deads:
135 x 5
225 x 4
275 x 2

315 x 4 @7.5
365 x 4 @9 vid
345 x 4 @9 fatigue

CGBP:
Bar x 10
135 x 5
185 x 3

205 x 6 @7
220 x 6 @8
225 x 6 @8.5 vid
210 x 6 @8.5

SG SLDL's (beltless)
225 x 6
275 x 6 @7.5
315 x 6 @9 vid
295 x 6 @9

Dun:

Notes: fast one today as we finished just over an hour. Drew did deficit deads and I substituted those for double paused deads. They were tough but was happy with how they looked.
CGBP 225x6 wasn't quite an RPE 9 but figured 230 would have been a last rep grind.
Worked up to 315 on SG SLDL's and think they were better, less legs this time anyways.
PC is smoked.
Ok last day of my 3 week transition program. Real program starts next session:
RTS General intermediate week 1! Let the meet prep begin!!!

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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1524 on: February 16, 2018, 05:24:15 PM »
Very solid lifting session today Shawn!
Looking forward to seeing the main program and where you end up at the end of it.
Eric

Pork belly body......

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

Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1525 on: February 16, 2018, 09:14:27 PM »
awesome Shawn. You are getting started healthy and strong which is excellent!

I jacked myself a bit last night. Right hammy feels knotted up and low back pain on the right side all day too. Its not too bad, and i think it will go away in a few days, but all of this is because i got too aggressive with a lift last night. I need to learn to trust the process more, slow down and be more patient. The freedom is also one of the potential drawbacks to RPE programming.  It is all up to the lifter.
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Offline Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1526 on: February 16, 2018, 09:50:21 PM »
Can't wait to see this program in action.  Fuck Monday btw ;D
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1527 on: February 17, 2018, 12:39:41 AM »
Wow, a 30lb increase on pin squats in one week is gaining ground fast! One thing for me that I really like about pin squats is they force me to be patient with the movement. Canít go dive bombing into the hole because youíll
Crash into the pins. Teaches the stay tight at that lowest point and land it on the pins soft
Thanks Andy, I figured with the assistance squats they should progress pretty fast, half the battle is learning the movement patterns. They are expecially excellent for me who has always struggled with my squat form, teaching me new things on every rep!

Very solid lifting session today Shawn!
Looking forward to seeing the main program and where you end up at the end of it.
Thanks Eric, I'm in good shape as of now anyway to start the program. TBH it will look pretty much the same as what I have been doing the last 3 weeks, but with some sort of proper progression lol.
awesome Shawn. You are getting started healthy and strong which is excellent!

I jacked myself a bit last night. Right hammy feels knotted up and low back pain on the right side all day too. Its not too bad, and i think it will go away in a few days, but all of this is because i got too aggressive with a lift last night. I need to learn to trust the process more, slow down and be more patient. The freedom is also one of the potential drawbacks to RPE programming.  It is all up to the lifter.
Funny I was just telling John tonight "just stay healthy Shawn"
So far things are feeling great, but like you, I like to push the envelope sometimes. The last 3 weeks I have done a bit of both, I have been conservative on the volume, but also pushing a bit on the intensity. You are absolutely right about the freedom, gotta really watch the form mainly. When that starts to go, I gotta stop.

Can't wait to see this program in action.  Fuck Monday btw ;D
Thanks Davey, and yes, fuck Monday, Sunday it's on!!!
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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1528 on: February 17, 2018, 10:18:58 AM »
You're still killing it in here Shawn!  Especially on those deads man.  How are you liking those pin squats?  They are much harder for me than paused squats since they make me lose tightness.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1529 on: February 18, 2018, 05:59:29 PM »
Rts/gi: D1w1
Waking weight after nights: 193

Banded hip work
Hip Circle
Lat pulldowns
Baby makers

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

350 x 4 @7
365 x 4 @9.5 (form breakdown)

Comp. Bench: x4@9
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2

250 x 4 @8 vid
255 x 4 @9.5 vid

3ct paused bench: x5@9
225 x 5 @9.5 lol

Dun:

Notes: good day, was definitely not mentally in the game today after 2 nightshift brain, but had a goal of hitting 365x4 on squats and got it. Form got away from me on the last rep but was pretty much done there anyway.
Bench was ok, bit loose on the 255x4 set. Started too high on the 3ct paused bench and was 1 and dun. No fatigue sets this first week so hopefully shake a bit of fatigue from last couple weeks.
Meet prep is off and running

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