Iron Sanctuary

Journals => Journals => Topic started by: ShawnJ on August 16, 2016, 03:29:01 PM

Title: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 16, 2016, 03:29:01 PM
Hey guys, want to start a journal here leading up to my first meet in Syracuse in April. I have a journal at BB.com but like the atmosphere and have a feeling I will be meeting a few of you in April. John is e-coaching me along and am almost ready to begin my training.
A bit about me:
I have been training pretty serious for a few years now but just recently have took a turn towards powerlifting. I train in my home gym in the basement and have about everything I need. I am a 41 year old father of 4 young boys, love lifting, fishing and long walks in the moonlight  ::) I ran my own programming up until spring when I did 2 cycles of Candito  6 week strength program then did a mock meet with a prep.  I spent a good chuck of the summer dieting and freewheeling with training.  I will compete in either 181 or 198 but will probably just do 198 being my first meet and try to get an ok total.

Mock meet numbers (at 189lbs)
Squat: 380lbs with sleeves
Bench: 290lbs T&G
Deadlift: 515lbs (495x3)

I have a pansy bench and squat which I am going to pound at hard to bring up for April.  My immediate plan is to run Candito again for a few cycles and maybe another mock meet and reassess. I will compete in wraps, although I have never tried them.  They should be in this week and will take them for a spin.
So, on vacation for a few weeks but thinking I may start Candito this Sunday if I can get it rolling.  I am sitting about 180lbs right now. 

Today I just did some bench rep work, a few sets with the slingshot and some calves.  I will start logging my workouts once I start my program.  Hope to see some you strong folks pop in:)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on August 16, 2016, 03:29:45 PM
In!!!

Get it Brother!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on August 16, 2016, 03:41:34 PM
Fuck off with the negative of having a pansy lift in anything Shawn.

You are a strong kunt. End of story.

Oh and while I'm at it.

IN
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on August 16, 2016, 03:43:58 PM
Welcome to the journals section.

Very strong probability I will meet you in Syracuse in April.

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 16, 2016, 03:51:03 PM
Welcome to the IS journals!  :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on August 16, 2016, 04:02:11 PM
Welcome to the journals!  Following along as well.  I may see you at Syracuse.  I hear it's the new Rochester these days.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 16, 2016, 04:03:27 PM
You know I'm in
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 16, 2016, 04:35:48 PM
Well there he is! Yes quite a few from here will be in Syracuse in April. Lucky for you if/when you get here to train in a month or two you'll have a leg up on those who haven't competed at Hercules. The gym I train in his home to the April meet :)

Warning about the journals here. You wont get smoke blown up your ass like over at BB.com. Folks here like to lift heavy and hit PRs. You'll fit right in  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on August 16, 2016, 04:51:15 PM
In.  I did my first meet at 40, three kids, basement gym.  All sounds familiar, except the bb part I like food.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 16, 2016, 07:58:01 PM
In!!!

Get it Brother!
Thanks man, going to be fun!
Fuck off with the negative of having a pansy lift in anything Shawn.

You are a strong kunt. End of story.

Oh and while I'm at it.

IN
haha, thanks DNG, never strong enough, you know that!!
Welcome to the journals section.

Very strong probability I will meet you in Syracuse in April.


Welcome Flex, have seen many a legendary squat vid from you, will be awesome to see it in person!
Welcome to the IS journals!  :)
Thanks for popping in, I'll have to check out your journal
Welcome to the journals!  Following along as well.  I may see you at Syracuse.  I hear it's the new Rochester these days.
Sweet, be great to meet you all. 
You know I'm in
um, who are you…..oh…Dave… lol
Well there he is! Yes quite a few from here will be in Syracuse in April. Lucky for you if/when you get here to train in a month or two you'll have a leg up on those who haven't competed at Hercules. The gym I train in his home to the April meet :)

Warning about the journals here. You wont get smoke blown up your ass like over at BB.com. Folks here like to lift heavy and hit PRs. You'll fit right in  ;D
Yup, told you I moving in! Going to be solid to meet everyone.  In for Hercules training, just got to get the details together and drop the air miles:)  No smoke up my ass??? I am Canadian and have soft feelings dammit!  All good, I am here to learn and be told when I suck ballz haha.
In.  I did my first meet at 40, three kids, basement gym.  All sounds familiar, except the bb part I like food.
Thanks for support, very similar stories indeed,  I even like food!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 16, 2016, 08:04:13 PM
Ok, I figured out how to multi-quote…see that chit John?? 8)

How does one get a youtube training vid up? 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 16, 2016, 08:39:10 PM
Ok, I figured out how to multi-quote…see that chit John?? 8)

How does one get a youtube training vid up?

Use the insert hyperlink button and paste your youtube vid address in between the brackets. Have to take the 's' off the https though so it will look like 'http' without the 's'.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on August 16, 2016, 09:20:40 PM
Welcome!

That AVI! You sure you're a PL'er Bro?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on August 17, 2016, 07:37:38 AM
(http://oi42.tinypic.com/kdnadw.jpg)

Welcome to the IS journals.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 17, 2016, 01:40:48 PM
Welcome!

That AVI! You sure you're a PL'er Bro?

In my former life I specialized in the art of Bro! I'm trying to turn my life around and do better, I swear I am lol

([url]http://oi42.tinypic.com/kdnadw.jpg[/url])

Welcome to the IS journals.


haha, great entry GIF!  Thanks for popping in!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 17, 2016, 01:48:40 PM
Just playing around trying to figure out how to post a vid.  This is a lift from a couple weeks ago,  seeing if I can get it working


http://youtu.be/RRpsBq8dDa8 (http://youtu.be/RRpsBq8dDa8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on August 17, 2016, 02:26:44 PM
Welcome!

That AVI! You sure you're a PL'er Bro?

In my former life I specialized in the art of Bro! I'm trying to turn my life around and do better, I swear I am lol

([url]http://oi42.tinypic.com/kdnadw.jpg[/url])

Welcome to the IS journals.


haha, great entry GIF!  Thanks for popping in!


Looking forward to a bunch of PRs in here. ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 17, 2016, 05:13:47 PM
Lower
Morning weight: 179.2lbs

Warmup:
-broomstick paused GM narrow/wide stance then trunk twists
-lunge stretches
-leg swings front to back, side to side in front of body
-broomstick shoulder dislocations
-BSS BW x 10 x 2 sets

Squats:
Bar x 10 paused
135 x 6
225 x 5
275 x 2
305 x 6 vid
320 x 3 vid cuz fuk 315
320 x 2

Snatch grip Deads:
135 x 5
225 x 5
315 x 5
405 x 3 vid

DB lunges holding 50lb DB's
(Punishment for pussy squats)
6
6
6

Dun:

Notes: was hoping my knee wraps would show this morning to take them for a spin but no go. Was up early for the dentist but never actually ate until right before this session. I pretty much did double the warmup I normally do, I found my warmup squats felt great, 275 felt beautiful. But..I had a rep goal of 10 reps at 305 and just died after 6. My first 320x3 set felt real good, I really felt I got my back and core tight.
Second set of 320 I gassed after 2 and quit like a pussy.
Did some lunges for punishment.

Thoughts: I have been under eating, not on purpose, just haven't got into surplus mode completely yet. I think the extended warmup was good and bad. It made my squats feel good, but I didn't have much in the tank. Probably just diet though.
Sunday or Monday will be JC day 1, figured I better squat today or be crippled for a week after the first lower. Not sure if I will train tomorrow, may just eat!!

http://youtu.be/KB5a4bpfL0M (http://youtu.be/KB5a4bpfL0M)

http://youtu.be/VGja67Ezg8o (http://youtu.be/VGja67Ezg8o)

http://youtu.be/4jHvd0NtgTA (http://youtu.be/4jHvd0NtgTA)





Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 17, 2016, 05:21:04 PM

[/quote]

Looking forward to a bunch of PRs in here. ;)
[/quote]

Hope I can produce, today sucked, need to hit the foodz harder!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on August 17, 2016, 05:31:00 PM
can't see vid....some stupid blocker here at work I think

Anyways, decent workout, now...eat up!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 17, 2016, 08:28:45 PM
Still a solid session but yes start fuken eating already. JC is waiting for you!!

And just so you don't think you can escape it...

(https://66.media.tumblr.com/902f9050c5ded8f82635364ecccf8ae1/tumblr_mrxc119sbs1secpdvo1_500.gif)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 18, 2016, 12:05:30 AM
can't see vid....some stupid blocker here at work I think

Anyways, decent workout, now...eat up!!

Nah, it's some youtube screw up, it's been happening for a couple days.  Seems to fixed up now though.  Workout was ok, minus that big wall of weak I hit!  Foodz engaged!!




Still a solid session but yes start fuken eating already. JC is waiting for you!!

And just so you don't think you can escape it...

(https://66.media.tumblr.com/902f9050c5ded8f82635364ecccf8ae1/tumblr_mrxc119sbs1secpdvo1_500.gif)

It was a strange workout, the squats themselves felt really good, no tightness or aches for once, I warmed up very well.  I just tanked out of nowhere.  Food will be a priority…starting a few hours ago!!
FFS I had to see that chit again….no sleep for Shawn…bye bye gainz :'(
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 18, 2016, 07:37:40 AM
Good session there Shawn.

Maybe just me or maybe the angle but it looks like your hips are shooting up fast on the deadz.
It's like your in position and then they pop up pretty fast.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 18, 2016, 08:57:07 AM
Thanks Eric, yup you are exactly right, I noticed the hip shoot as well. I am a very high hips deadlifter so getting down low in the snatch grip position seems to be messing me up. I will give it some attention next time I hit these!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 18, 2016, 09:48:11 AM
Thanks Eric, yup you are exactly right, I noticed the hip shoot as well. I am a very high hips deadlifter so getting down low in the snatch grip position seems to be messing me up. I will give it some attention next time I hit these!

ID helped out with the same issue with me. He had me imagine pulling back instead of up, helped keep me in position.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 18, 2016, 09:49:48 AM
Hopefully Shawn makes it down here before the meet so I can fix that deadlift of his right up  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 18, 2016, 09:53:17 AM
Hopefully Shawn makes it down here before the meet so I can fix that deadlift of his right up  ;D

Teach him to dance while you're at it. We need more dancing in the journals  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on August 18, 2016, 09:06:22 PM
Hopefully Shawn makes it down here before the meet so I can fix that deadlift of his right up  ;D

Teach him to dance while you're at it. We need more dancing in the journals  ;D

Ok that's quite enough of the dance talk. Less dancy more lifty. Haha
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 18, 2016, 09:07:16 PM
Hopefully Shawn makes it down here before the meet so I can fix that deadlift of his right up  ;D

Teach him to dance while you're at it. We need more dancing in the journals  ;D

Ok that's quite enough of the dance talk. Less dancy more lifty. Haha

I combine the two its all good !
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 18, 2016, 09:22:30 PM
Haha ya...I am about the whitest dood around when it comes to dancing, but would love some live deadlift coaching for sure!!
Dave and I are coming, we will make it work!

So no lifting today, ate like a fatazz and went to a relatives cottage on a beauty lake. I am sore as faak from my session yesterday. May deload straight through till Sunday and begin my JC cycle then.  My Lilliebridge wraps came in today so spent some time practicing wrapping while watching an instructional vid of Chris Duffin wrapping up Silent Mike.
Yup even me wrapping them ended up a bit painful...I likey!!

Anyway eating a rice crispy square as I type this, plan is for indulgence straight though until Sunday's session!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 18, 2016, 09:30:39 PM
Haha ya...I am about the whitest dood around when it comes to dancing, but would love some live deadlift coaching for sure!!
Dave and I are coming, we will make it work!

So no lifting today, ate like a fatazz and went to a relatives cottage on a beauty lake. I am sore as faak from my session yesterday. May deload straight through till Sunday and begin my JC cycle then.  My Lilliebridge wraps came in today so spent some time practicing wrapping while watching an instructional vid of Chris Duffin wrapping up Silent Mike.
Yup even me wrapping them ended up a bit painful...I likey!!

Anyway eating a rice crispy square as I type this, plan is for indulgence straight though until Sunday's session!!

Sweet. Hope you guys do. We will have some fun!

That rice crispy square better be a topping to a huge hot fudge sundae !!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ptreyesgreg on August 19, 2016, 08:08:42 AM
In on your journal Shawn.  I've mainly been a lurker over here (off and on for a long time) but I figured I'd better get in on the action and follow along more closely on you, Dave's, and John's journals as you train for your meet. :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 19, 2016, 10:31:00 AM
Awesome to have you in here Greg! You must be losing your chit and ready to eat a 45lb plate for breakfast!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ptreyesgreg on August 19, 2016, 11:47:24 AM
Awesome to have you in here Greg! You must be losing your chit and ready to eat a 45lb plate for breakfast!!

Glad to be here following along. :)

Actually I was losing my chit...and I'm a weak, weak man so I did a "deload" workout today.  I felt good and rested and basically just did a reduced version of my normal Friday workout.   Hey, I figure it's better than eating a 45'er right? :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 19, 2016, 06:31:28 PM
Awesome to have you in here Greg! You must be losing your chit and ready to eat a 45lb plate for breakfast!!

Glad to be here following along. :)

Actually I was losing my chit...and I'm a weak, weak man so I did a "deload" workout today.  I felt good and rested and basically just did a reduced version of my normal Friday workout.   Hey, I figure it's better than eating a 45'er right? :D
Haha saw your session, looked pretty harmless. Sunday is go time for us both!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on August 20, 2016, 10:38:15 AM
I'm a little late to the party here but I just noticed you're from Thunder Bay! It's nice to see someone here from my hometown area (I'm from Dryden...with a lot of my family and friends living in Thunder Bay)
 
 Journal looks good! I'll try and stick around :)

 Hopefully I'll see you in April!

Cheers!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 20, 2016, 12:06:01 PM
I'm a little late to the party here but I just noticed you're from Thunder Bay! It's nice to see someone here from my hometown area (I'm from Dryden...with a lot of my family and friends living in Thunder Bay)
 
 Journal looks good! I'll try and stick around :)

 Hopefully I'll see you in April!

Cheers!
Chit from Dryden huh? Well welcome my northern neighbour! Just took a look at your journal, strong lifting!
I spend lots of time in Ignace in the summers, have a trailer there, solid fishing:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on August 21, 2016, 10:57:56 AM
I'm a little late to the party here but I just noticed you're from Thunder Bay! It's nice to see someone here from my hometown area (I'm from Dryden...with a lot of my family and friends living in Thunder Bay)
 
 Journal looks good! I'll try and stick around :)

 Hopefully I'll see you in April!

Cheers!
Chit from Dryden huh? Well welcome my northern neighbour! Just took a look at your journal, strong lifting!
I spend lots of time in Ignace in the summers, have a trailer there, solid fishing:)

 Yeah good ole stinky town. Thanks for the kind words, strong lifting in here as well :) I have to agree the fishing is good in Ignace
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 21, 2016, 01:02:56 PM
JC wk1/lower 1
Morning weight: 182.8

Warmup:
-broomstick GM narrow/wide and twists
-calf/Achilles stretch
-leg swings front/back and in front of body
-BSS BW x 10

Squats:
Bar x 6 paused
135 x 6
225 x 3
275 x 1

Program sets:
305 x 6 vid
305 x 6
305 x 6
305 x 6 vid

Deads:
135 x 1
225 x 1
315 x 1

Program sets:
420 x 6 vid
420 x 6 (barely locked out 6th)

Accessories:
Deep explosive squat jumps
4
4
4

Alternate forward DB lunges 45lb each hand
6
6
6

Dun:

Notes: not going to lie, it was tough, happy I survived
Off to spend the day on Lake Superior at my sister's house-nieces bday!

http://youtu.be/xtVCRpOC_ql (http://youtu.be/xtVCRpOC_ql)

http://youtu.be/USUjQ2RbOfs (http://youtu.be/USUjQ2RbOfs)

http://youtu.be/Q8Jp7RpoDkl (http://youtu.be/Q8Jp7RpoDkl)



☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Cali on August 21, 2016, 02:06:52 PM
Heavy
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 21, 2016, 08:00:02 PM
And here we go!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 21, 2016, 08:14:47 PM
I'm a little late to the party here but I just noticed you're from Thunder Bay! It's nice to see someone here from my hometown area (I'm from Dryden...with a lot of my family and friends living in Thunder Bay)
 
 Journal looks good! I'll try and stick around :)

 Hopefully I'll see you in April!

Cheers!
Chit from Dryden huh? Well welcome my northern neighbour! Just took a look at your journal, strong lifting!
I spend lots of time in Ignace in the summers, have a trailer there, solid fishing:)

 Yeah good ole stinky town. Thanks for the kind words, strong lifting in here as well :) I have to agree the fishing is good in Ignace
Thanks man, be sweet if you come in April!

[/quote]
Heavy
Indeed, that's how it felt :-\

[/quote]
And here we go!!
We are off!  I feel kinda like I have been run over by a semi though...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 21, 2016, 08:30:08 PM
lol I bet.  And it's not even the dreaded week 2 yet  :P    Second vid only seems to be working, the others show unavailable...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 21, 2016, 08:55:20 PM
lol I bet.  And it's not even the dreaded week 2 yet  :P    Second vid only seems to be working, the others show unavailable...

Ya same for me. Went on his Tube to watch the deads.

Looked good Shawn. Squats always look funky with you though. Dem long femurs. Day 1 is tough because the volume is high. Just think ahead to next week when there are no real deadlifts- just EMOM :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 21, 2016, 10:07:04 PM
lol I bet.  And it's not even the dreaded week 2 yet  :P    Second vid only seems to be working, the others show unavailable...
I really just needed to hammer this one out, I will survive week 2, I will hate every second, but will get though lol. Knowing I hit the sets of 6 with 305 and knowing week 2 starts with a MR 10 of 305 sets my mind at ease...sort of..
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 21, 2016, 10:12:56 PM
lol I bet.  And it's not even the dreaded week 2 yet  :P    Second vid only seems to be working, the others show unavailable...

Ya same for me. Went on his Tube to watch the deads.

Looked good Shawn. Squats always look funky with you though. Dem long femurs. Day 1 is tough because the volume is high. Just think ahead to next week when there are no real deadlifts- just EMOM :)
I seriously can't figure out the YouTube thing, I have triple checked the vids I posted here, all good. They work on YouTube, work on the other site...Faak it.
I will be the first to say I have one ugly squat haha. Fuggin spider legs! Ah well, gotta work with what you got.
Completing this session makes next week feel better for me mentally TBH. I know I am going to be sucking wind and hating it, but I know if I hit my reps today, I will be successful through week 2 madness!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Cali on August 22, 2016, 12:40:13 AM
I'd kill to squat half as well as you do lmao.
The way I drop into the hole: https://m.imgur.com/lWi5hIw?r
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on August 22, 2016, 10:07:18 AM
Drive those elbows forward under the bar.  You've got an odd habit there of pushing them back.  Drive them forward and push your chest up. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 22, 2016, 01:57:20 PM
JC wk1/upper1
Morning weight: 183

Bench:
Bar x 15
145 x 10
195 x 10
220 x 8
225 x 6

Seated narrow cable row(plate loaded)
140 x 10
140 x 10
160 x 8
170 x 6

Arnold Press:
45 x 12
45 x 12
50 x 10
50 x 8

Wide lat pulldowns:(plate load)
120 x 12
120 x 12
130 x 10
130 x 8

Seated (both arms at same time) DB curl 30lbs:
10
10
10

DB side laterals 25lb:
10
10
10

25min sauna, icy cold shower

Dun:

Notes: felt decent, very last rep on 225 slowed down today but the rest was good. Lots of volume in this workout, how soon I forget lol. Trying to correct my bad habit of not locking out on my bench reps when doing high reps….I am sure that has been at least partially responsible for lockout weakness

Day off tomorrow, mobility and claves maybe.
Last edited by raynerd; Today at 01:50 PM.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 22, 2016, 02:04:08 PM
I'd kill to squat half as well as you do lmao.
The way I drop into the hole: https://m.imgur.com/lWi5hIw?r
lol, I have been known to drop in the hole like that at times as well.  Thanks bud!

[/quote]
Drive those elbows forward under the bar.  You've got an odd habit there of pushing them back.  Drive them forward and push your chest up. 
Thanks for the tip Tooth, I have been working on trying to keep the upper back tighter even if it doesn't show lol.  I have a very ugly squat, but one I have spent endless hours on just to get to this point.  I will work on the elbows some more though and hope I can fix it up more.  Much appreciated :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 22, 2016, 02:18:51 PM
Solid upper day Shawn.

Wish we had a sauna......  :(
That would feel good after that workout.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 22, 2016, 02:55:26 PM
Solid upper day Shawn.

Wish we had a sauna......  :(
That would feel good after that workout.
Thanks, so many high rep sets this first week, I am gonna be hyooge!!
Sauna is pretty sweet, I am a Finlander so it's a must in the household!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on August 22, 2016, 03:13:19 PM
Good looking upper day!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 22, 2016, 04:07:45 PM
Killed it today buddy!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 22, 2016, 11:01:10 PM
Good looking upper day!
Thanks, the first couple weeks of this program has a bunch of hypertrophy type work on the upper days and a good chuck of volume. This tapers off quite a bit near the end.

Killed it today buddy!!
Well, made my reps anyway, hope I can keep up on the bench this cycle, chit is going to get heavy for me pretty fast.  One way to find out I guess :-\
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 23, 2016, 07:29:13 AM
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 23, 2016, 10:24:44 AM
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 23, 2016, 11:40:46 AM
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic.

Thanks. Was curious as you're an inch taller than I am.
I think it'd take me the same weight to be that lean and I don't want to go below 180. Guess I'll be on a few more bulk/cut cycles to get the bf down where I want it.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 23, 2016, 04:09:17 PM
Offday mobilty/calves
Morning Weight: 182

Mobilty...cause mobile is not what I have been feeling the last 2 days!!

-back and shoulder stretches using the rack
-standing quad/ITB stretches x 2
-broomstick paused GM narrow/wide then 60 trunk twists
-lumpy roller hams, glutes, lateral quad/ITB, adductors
-lying piriformis stretches
-leg swings front to back x 20
-leg swings in front of body x 20
-baby makers held for 30 seconds x 3, each set working stance wider
-hip rotations

Calves:

BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20/20

1 leg BW donkey calf raises:
20/20/20/20/20/20

Blood flow restriction BW block raises, 10 sec rest
30
15
10 -holy faaaak these hurt today!!

Tibialis Anterior with 45lb bumper on top of foot, toe raise from floor:
18/12/10/9/8

Dun:

Notes: still very tight and sore from JC day 1, much needed mobility session. Still have 2 days before I squat and deadlift again so I will be good. Calves were demolished.
On a side note: I went to the dentist last week and she was commenting on me having some weird wear going on in my teeth. Also, while back I took a small chip out of one of my teeth squatting. Anyway was reading Dru's thread and people were talking about wearing a mouth guard for things like squats. I think I am faaking my teeth up lifting heavy, so went to Canadian tire and picked up a mouth guard to wear when I squat
Chicks dig blue mouth guards!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 23, 2016, 04:12:09 PM
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic.

Thanks. Was curious as you're an inch taller than I am.
I think it'd take me the same weight to be that lean and I don't want to go below 180. Guess I'll be on a few more bulk/cut cycles to get the bf down where I want it.
Keep in mind I am a very skinny framed guy, I would probably weigh 120 if I didn't train ::)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 24, 2016, 01:18:24 PM
JCwk1/upper2
Morning weight: 183

-some mobilty stuff

Bench:
Bar x 20
145 x 10
195 x 10
220 x 8
225 x 6 vid

Seated cable row (plate load)
140 x 10
150 x 10
170 x 8
180 x 6

Incline BB press:
135 x 12
140 x 12
150 x 10
160 x 8

Wide lat pulldown (plate load)
120 x 12
130 x 12
140 x 10
140 x 8

EZ bar curls 65lb SS with side laterals 25lbs
12/12
12/12
12/12

Dun:

Notes: felt decent today. Took advantage of wifey for a liftoff today as she was doing her JC session at the same time. Threw inclines in, they felt really good, but stayed light feeling out the weights with the high reps.
Lower tomorrow, bunch of 8's at 70%, the calm before the EMOM chit storm!!


http://youtu/be/ge11JI2OO2I (http://youtu.be/ge11JI2OO2I)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Cali on August 24, 2016, 01:22:52 PM
Bench monster, esp the 225 with 8 reps of heavy incline too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on August 24, 2016, 01:54:26 PM
Not sure if you are already, but I'd start doing paused reps.  Unless my programming calls for it I pause all my reps.  The only rep that counts at the meet is the first rep, so get as many first reps as you can, plus you need to pause at the meet. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on August 24, 2016, 02:59:41 PM
Nice bench/upper day, vid looks great
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 24, 2016, 04:24:06 PM
Some solid benching and uppet work Shawn.  Nice to get a spot today too. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 24, 2016, 05:33:38 PM
Bench monster, esp the 225 with 8 reps of heavy incline too.
Thanks, bench has been real slow on the gains department for me, but hoping to get it moving again with some new approaches.

Not sure if you are already, but I'd start doing paused reps.  Unless my programming calls for it I pause all my reps.  The only rep that counts at the meet is the first rep, so get as many first reps as you can, plus you need to pause at the meet. 
Thanks Tooth! Appreciate your input, keep it coming :)  I do plan to start pausing some reps and probably should have started it today.  I have trained paused reps in the past but nothing recently. Going to add some in on Friday!!

Nice bench/upper day, vid looks great
Thanks man, glad you thought it looked ok!  Now to get that damn lift strong!

Some solid benching and uppet work Shawn.  Nice to get a spot today too. 
Thanks Davey, I enjoyed the workout today quite a bit!  Wifey is a couple days ahead in JC, she was having a few health issues so took a 2 week deload after her first cycle.  Pretty cool she just started up again without any comments from me lol.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on August 24, 2016, 06:05:56 PM
Spoto presses helped me allot with the pause.  They really teach you to stay tight in the hole. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 24, 2016, 08:19:02 PM
Good stuff Shawn.
Pauses are something I had to work on too. Still do. I'm good up to and including 225 but after that...yeesh!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 24, 2016, 08:43:48 PM
I know everyone has ways that work for them. Its about finding what works for you thats important. For me I pause warm-up sets/reps. I rarely worry about paused singles in the "off season". Once I'm in meet prep Ill start hitting more pauses. Not a bad idea to add some in now- couldn't hurt.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on August 25, 2016, 07:15:14 AM
Great bench. You made it look easy.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on August 25, 2016, 11:39:39 AM
Ahh, I see how its done. Killing it like usual.....Viking brotherhood IN.....
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 25, 2016, 12:09:33 PM
Spoto presses helped me allot with the pause.  They really teach you to stay tight in the hole. 
Thanks tooth, I will check them out. This first JC cycle I don't want to mess with the programming too much yet, but there is a bit of room for some bench accessory work so see what I can come up with.

Good stuff Shawn.
Pauses are something I had to work on too. Still do. I'm good up to and including 225 but after that...yeesh!
Thanks Eric, I have done a bit of paused work in the past, but it's been a while.  For sure it will knock 15-20lbs off the 1RM right off the top for me.  They are great for teaching tightness as well.

I know everyone has ways that work for them. Its about finding what works for you thats important. For me I pause warm-up sets/reps. I rarely worry about paused singles in the "off season". Once I'm in meet prep Ill start hitting more pauses. Not a bad idea to add some in now- couldn't hurt.
I haven't really even thought to much about pauses yet, but think it would be good to add a bit in during the week.  Right now I have some time and want to try to gain some mass and strength.  I have done paused work in the past and know what to expect, cues on the other hand…that will take some drilling

Great bench. You made it look easy.
Thanks man, things ramp up quick real soon, looking easy will be in the back seat before I know it lol

Ahh, I see how its done. Killing it like usual.....Viking brotherhood IN.....
There he is….my Viking brother….now get a journal started up here!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 25, 2016, 03:20:05 PM
JC week 1/lower2
Morning weight: 183lb

Warmup:
-broomstick GM paused narrow/wide then trunk twists
-leg swings front to back x 15, then swings in front of body x 15 (f'n right hip locks and hurts)
-BSS BW x 10

Squats:
Bar x 10 paused
135 x 6
225 x 3

Program sets:
265 x 8 vid
265 x 8
265 x 8
265 x 8 vid

Deads:
135 x 1
225 x 1
315 x 1

Program sets:
370 x 8
370 x 8 vid

Accessories:

Stepups holding 40lb DB's:
6
6
6
6

Notes: I remember this workout now....sneaky faakin JC with his easy light day in there
I found this tough, I suck at reps but got it dun. It went well though, happy to have another under the belt
Yes I am wearing my new mouthguard so look like a chipmunk lol, one thing I found out is I am clamping down hard on that chit so I think my teeth will thank me!
http://youtu.be/nu4cOyKYCR4 (http://youtu.be/nu4cOyKYCR4)

[url=http://youtu.be/A55eGGDfvGg]http://youtu.be/A55eGGDfvGg (http://youtu.be/Y6R-lSOUd1I/url)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 25, 2016, 03:40:04 PM
Man o' man Shawn, you really flew through those first sets of squats and deadz.  :)

I was wondering about the mouth and then saw you are using a mouth guard now. At first I thought it was some new breathing thing where you puffed your cheeks and lips out, lol.
I'm sure your teeth will be happy (dentist too).
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 25, 2016, 05:20:01 PM
that's a killer day :D   Week 1 and 2 are just brutal.  Nice work man!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 25, 2016, 05:22:43 PM
Man o' man Shawn, you really flew through those first sets of squats and deadz.  :)

I was wondering about the mouth and then saw you are using a mouth guard now. At first I thought it was some new breathing thing where you puffed your cheeks and lips out, lol.
I'm sure your teeth will be happy (dentist too).
Thanks Eric, question: when I try to post 3 vids, I always have one that doesn't show up. 1 or 2 seems ok. Newbie post limit?
Ya the sets I tried to get done fast, less time to think about hating my life lol. But, the rest periods were long and drawn out.
Seems the mouthguard is a good idea, a dentist visit 2 weeks ago revealed a ton of wear on my teeth. Today I was biting the shit out of the guard...so guess it's needed!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on August 25, 2016, 05:39:20 PM
I am secretly watching tube vids of all my subbed followers. Just in case you think i am avoiding ya big man.


Did u get a custom fitted guard? Or just a guard shop bought?

Really interested in that. I am a major grinder.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on August 25, 2016, 05:48:36 PM
There is some old research done on Russian weightlifters that showed a strength increase with the right bite guard.  The research is not real conclusive, but under armor picked it up a few years ago and sold guards through dental offices.  You could have one custom made, or do a boil and bite type.  I had one made as it didn't cost me anything, I used it for a few months but it wasn't for me.  I'm not sure under armor is still making them.  As for protection against wear, your not going to create significant wear in the short time you're lifting.  There is a possibility to protect against fracture if you are clenching real hard, but the tooth you fracture would have to be in pretty tough shape.  Overall, if it works for you then do it.  It can't hurt.  Just figured I'd chyme in with a "professional" opinion. 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 25, 2016, 11:59:23 PM
that's a killer day :D   Week 1 and 2 are just brutal.  Nice work man!!
Thanks Dave, they are damn tough…today is sneaky and deceiving.  It's not like I would have ever failed any reps…it was just tough in general.  Good prep for next week I guess though.

I am secretly watching tube vids of all my subbed followers. Just in case you think i am avoiding ya big man.


Did u get a custom fitted guard? Or just a guard shop bought?

Really interested in that. I am a major grinder.
I know you are always lurking DNG…you are like the big guy upstairs…always there…but not always present in the room 8)
I bought a hockey mouthguard for 20 bucks.  Put it in some boiling water for 90sec, cool for 2 sec., bite into it and mold it into the teeth.  Worked quite well today, and also made me realize how hard I bite down when I squat.  Should add a few years to the chicklets I hope!

There is some old research done on Russian weightlifters that showed a strength increase with the right bite guard.  The research is not real conclusive, but under armor picked it up a few years ago and sold guards through dental offices.  You could have one custom made, or do a boil and bite type.  I had one made as it didn't cost me anything, I used it for a few months but it wasn't for me.  I'm not sure under armor is still making them.  As for protection against wear, your not going to create significant wear in the short time you're lifting.  There is a possibility to protect against fracture if you are clenching real hard, but the tooth you fracture would have to be in pretty tough shape.  Overall, if it works for you then do it.  It can't hurt.  Just figured I'd chyme in with a "professional" opinion. 8)
Wow, that's pretty cool…In for mouthguard gainz!!  Thanks tooth, guess the name isn't just for show!  Interesting about the wear, it could be I am grinding in my sleep then. I did however, take a small chip out of my tooth a couple months ago while squatting and today I realized how hard I chomp down on that guard.  If anything it may prevent more chips/fractures.  Thanks bud :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 26, 2016, 10:23:38 AM
JCwk1/upper3
Morning weight: 182.3

-mobility stuff warmup

Bench:
Bar x 15
135 x 5
185 x 3
205 x 1

Program set: 230 MR
230 x 9  vid

Paused rep:
250 x 1 vid

Slingshot:
275 x 5
295 x 2 vid

Widegrip seat cable row(plateload)
120 x 10
140 x 10
160 x 8
180 x 6

Arnold press:
45 x 12
45 x 12
50 x 10
50 x 8

Narrow cable pulldown (plateload)
120 x 12
130 x 12
140 x 10
150 x 8

Dun:

Notes: great workout actually. Today showed me I am getting stronger on bench finally!
Off to the lake today to slay some walleye until Sunday. Week 2 on Monday

http://youtu.be/v85cND-rh2y (http://youtu.be/v85cND-rh2Y)

http://youtu.be/lHFftT8Rf1g (http://youtu.be/lHFftT8Rf1g)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 26, 2016, 10:53:45 AM
Good lifting day you had! Enjoy the time off.

Odd, even when grabbing the addy of your last vid and plugging that into youtube it says "unavailable" but the first one runs just fine.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 28, 2016, 09:45:07 PM
Mobility/calves
Back home from the lake. My right hip and my adductor was f'n hurting in bed in my trailer lastnight...dem RV sleep feelz..

Anyway, mobilty time:

-broomstick GM paused narrow/wide and twists
-standing quad/ITB stretches x2
-lumpy roller hams, glutes, lateral quad/ITB, adductors
-leg swings front/back x 20
-leg swings in front of body x 20
-standing external hip rotations x 15
-baby makers held for 30 seconds x 3

Calves:

BW block raises x 100

Seated calf machine 120lbs:
22/22/22/22/22/22

1 leg BW donkey calf raises:
22/22/22/22/22/22

Blood flow restriction BW block raises, 10 sec rest:
30
15
10

Tibialis Anterior with 45lb bumper on top of foot, toe raise off floor:
14/13/12/11/10

Dun:

Notes: just tight in weird spots today. Felt good to pound on all those spots and loosen up. Calves were destroyed.
JC wk2/lower tomorrow...bring on the EMOM squats, ready to kick ass!!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 28, 2016, 09:47:16 PM
Good lifting day you had! Enjoy the time off.

Odd, even when grabbing the addy of your last vid and plugging that into youtube it says "unavailable" but the first one runs just fine.
Thanks Eric, it was a great weekend, relaxing with tons of good eats!  I have no clue what's going on with the vids. >:(
Least I can post one…I guess. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 29, 2016, 02:59:36 PM
JC week2/lower1
Morning weight: 183.3lbs

Warmup:
-broomstick GM paused narrow/wide and twists
-lying piriformis stretch
-leg swings front to back
-leg swings in front of body
-BSS BW x 10 each leg

Squats:
Bar x 8 paused
135 x 5
225 x 3
275 x 1

Program sets:
305lbs MR 10...did 11 vid PR

EMOM 310lbs, 5 sets of 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3 vid

SLDL's (optional deadlift exercise)
185 x 8
205 x 8
225 x 8

DB lunges holding 45lb DB's:
6
6
6

Deep explosive squat jumps:
4
4
4

Dun:

Notes: what a tough one. I wanted to get 11 reps on the MR 10 set for John lol, but looks like my first rep was high anyway. Tough set all the same but a definite rep PR
EMOM squats at 310...wow, hard as faak!! I got wifey to come down and time me and yell at me to get through. I survived, one down, one to go on Thursday. May be glued to couch for the afternoon!

ugh this faaking site and posting vids is pissing me off!! >:(








[url]http://youtu.be/kznH1W6ZsMo/url] (http://youtu.be/6cyOAK_GCxI/url)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on August 29, 2016, 05:06:06 PM
Great squats Shawn, killing it!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 29, 2016, 07:02:00 PM
Damn you had to get 11 huh :P Grats on getting through the easiest of the two EMOM days. Hope you left some in the tank for day 2!!

Look at the 310x3x5 you did. It wasnt that long ago 310x1 was a 1RM!! Fuken progress right there.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on August 29, 2016, 07:33:09 PM
I counted 11!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 30, 2016, 03:13:02 PM
JC week2/upper1
Morning weight: 184lbs

Warmup:
-broomstick GM paused narrow/wide and twists
-standing quad/ITB stretch x 2
-rack low back stretches
-shoulder mobilty
-baby makers 30sec x 2

Bench:
Bar x 16
135 x 5
185 x 3

Program sets:
210 x 10
225 x 8 vid
235 x 6 +fail (6-8) vid

Seated wide cable rows (plate load)
150 x 10
170 x 8
170 x 8

Incline BB bench:
155 x 10
165 x 8
175 x 6

Weighted widegrip Pullups:
+40lbs x 10
+40lbs x 8
+40lbs x 6

Standing DB curls 35lbs SS with Bentover DB laterals 25lbs:
10/10
10/10
10/10

Dun:

Notes: well no surprise I am sore as hell today, had to hit some mobility stuff to get moving.
Bench was ok, I am actually happy with hitting my 6 reps at 235, of course I wanted 8 but after my 225x8 set I figured 6 was all I was going to hit. I have one more chance to hit 8 next upper session.
Inclines were light and easy, worried about failing without a spotter today so didn't push too hard.
Good workout, day off tomorrow before the worst lower workout of the cycle

http://youtu.be/QbIrjYZ4kqI (http://youtu.be/QbIrjYZ4kqI)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 30, 2016, 03:19:35 PM
Great squats Shawn, killing it!!
Thanks Brad, it was a test of my man card for sure lol

Damn you had to get 11 huh :P Grats on getting through the easiest of the two EMOM days. Hope you left some in the tank for day 2!!

Look at the 310x3x5 you did. It wasnt that long ago 310x1 was a 1RM!! Fuken progress right there.
lol, ya that was tough as hell John, hopefully it somehow conditioned me for the next one!  Thanks for the props, sometimes I forget how far I have come lately…I keep looking ahead, but it is good to look back as well.  Last time I did this workout I was using 15lbs less on the bar.

I counted 11!!
yes, there was 11 just the first rep wasn't to the same depth as the rest.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on August 30, 2016, 03:53:58 PM
Just a reminder about those first reps in case that bad habit of yours starts to creep back in. Make the first rep count! Its the only one you get on the platform so keep hammering it to be the best one. If you practice with a high first rep on game day you're likely to have a high attempt on the platform. 

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 30, 2016, 04:00:59 PM
Just a reminder about those first reps in case that bad habit of yours starts to creep back in. Make the first rep count! Its the only one you get on the platform so keep hammering it to be the best one. If you practice with a high first rep on game day you're likely to have a high attempt on the platform.
For sure, I vid even my warmups to make sure I hit depth on that first one. Every once in a while a shallow rep creeps up on me if I am not thinking about it. If I am distracted by things like...am I going to be able to hit 11reps?? It slips back in there.
Getting better, but not fixed yet!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on August 30, 2016, 06:23:16 PM
6 reps at 235 is moving in the right direction Shawn. You'll get those last 2 pesky reps and move past before you know it.
When I bulked this past early spring bench went up like crazy.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on August 30, 2016, 08:07:15 PM
6 reps at 235 is moving in the right direction Shawn. You'll get those last 2 pesky reps and move past before you know it.
When I bulked this past early spring bench went up like crazy.
Thanks Eric, despite not getting 8 I feel my bench is moving a bit right now. The 10 reps of 210 followed by the 8 at 225 beforehand definitely had some toll on that set as well. Hopefully things will keep moving.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 01, 2016, 04:47:32 PM
JC-lower2-week 2
Morning Weight: 184.3

Warmup:
-broomstick GM narrow/wide paused and twists
-leg swings front to back and in front of body
-standing external hip rotations
--BSS BW x 10

Squats:
Bar x 6 paused
135 x 5
225 x 3
285 x 1

Program Sets:
310 MR 10, only got 8  vid

Therefore: 8 sets of 3 EMOM of 300lbs:

300 x 3 vid
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3 vid

Deadlift accesory: SGDL
135 x 8
225 x 8
315 x 8
405 x 2

Lunges for being a pussy, holding 50lb DB's:
6
6
6

25 min sauna/cold shower, turned into a family sauna as my 3 boys wandered in

Dun:

Notes: boo failed to get 10! You can see in the vid I gave it a go but rep 8 damn near stopped
Lower back wasn't recovered from the last one which didn't help. Bit of a barking in right knee, but got it done.
Despite missed reps and downgraded sets, one helluva hard session, I gave it my all today, but it wasn't enough.

http://youtu.be/3RrhMfQTVm0 (http://youtu.be/3RrhMfQTVm0)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 01, 2016, 05:21:47 PM
Solid work man.  Reps are looking good and 8 with 310 sure must be putting you in the neighbourhood of 4 plates.  Good day under the bar!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 01, 2016, 05:43:46 PM
strong work Shawn, great job on the 8 reps!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 01, 2016, 08:17:42 PM
Solid work man.  Reps are looking good and 8 with 310 sure must be putting you in the neighbourhood of 4 plates.  Good day under the bar!!
Thanks Dave, it was a hard grind. Funny in the world of the 1RM calculator:
Monday's 305x11 is calculated at 418
Today's 310x8 is 388
Means nothing in RL to me but shows that I performed much better Monday.
Reps 5 on I could feel my lower back fatigue setting in and was happy to get 8 at that point.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 01, 2016, 08:20:26 PM
strong work Shawn, great job on the 8 reps!
Thanks Brad, progress is happening so I really can't complain. It's never fast enough of course, lol, but that's what makes it sweeter I guess:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 02, 2016, 02:52:12 PM
JC wk2/upper 2
Morning Weight: 184

Bench:
Bar x 20
135 x 5
185 x 3

Program sets:
210 x 10
225 x 8
235 x 7 (+1) (6-8)

Slingshot bench:
295 x 2
275 x 3

Seated wide cable rows (plate load)
150 x 10
170 x 8
180 x 8

Arnold press:
45 x 10
50 x 8
50 x 8

Narrow cable pulldowns (plate load)
140 x 10
150 x 8
150 x 6

Olybar curls SS with DB side laterals 25lbs:
20/12
20/12
20/12

Dun:

Notes: feeling pretty beat up today as expected. I actually have bruises underneath my squat callouses on my back lol.
Bench went better than I expected, just squeezed out that extra rep of 235, it was damn slow though. I trained with wifey, she is now on the same day as me in the program so that was cool. She hit her 8 reps last set of bench though

Day off tomorrow and feel I need it. Calves and mobility may be hit, but won't cry if I don't hit it. Back to work after 3 weeks off on Sunday, booo. It's been a good run being paid to not work
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 02, 2016, 03:16:34 PM
Looks like a good upper day, congrats on the +1!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 02, 2016, 07:03:21 PM
Looks like a good upper day, congrats on the +1!
Thanks Brad, 1 rep at a time!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Ramrod on September 02, 2016, 07:24:33 PM
Solid Pressing, Looking strong
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 02, 2016, 08:24:48 PM
Solid Pressing, Looking strong
Thanks man, been lurking your journal as well. Very impressed at what you can lift for your BW! Your program links are top notch as well!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 03, 2016, 08:01:07 PM
Mobilty/Calves
Morning weight: 183.7

Mobilty:
-rack low back stretches
-standing quad/ITB stretches x 2
-hanging stretches
-broomstick GM narrow/wide paused and twists
-lumpy roller hams, glutes, lateral quad, quads, adductors, hip flexors, lower and upper back
-lying piriformis stretch
-standing external knee rotations x 15
-standing glute medius activation exercise
-leg swings front to back x 15
-leg swings in front of body x 15
-knee floss on both knees BW paused squats x 20
-baby maker x 30 sec

Calves:

BW block raises x 100

Seated calf machine 120lbs:
22/22/22/22/22/22

BW 1 leg donkey calf raises:
22/22/22/22/22/22

Blood flow restriction BW block raises (10 sec rest)
30
15
10

Tibialis Anterior with 45lb bumper on top of foot, toe raise from floor:
16/13/12/11/10

Outtie:

Notes: spent a good chunk of time working out the kinks and soreness today. Felt good. Calves were beaten down.
New toys! My buddy is a rep for a company called Bells of Steel.
He ordered me up another set of 45lb bumpers and another bar. He said the bar is made by the same company as Klocov or something or other
Anyway it's a decent olybar and a couple quality bumpers for $409 everything in. Much better than if I ordered from anywhere. So once that comes in, probably a couple weeks I will get to work on my deadlift platform and possibly throwing out some furniture in my Recroom to expand my gym
3pps squats at gonna look like a redwood tree on my back!! Woohoo!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 04, 2016, 07:53:16 AM
JCwk2/upper3
Morning Weight: 185.2lbs
5:50am

Bench:
Bar x 20
135 x 5
185 x 3
205 x 1

Program set:
225 MR got 9 and...7/8

Seated wide cable rows (plate load)
150 x 10
170 x 8
180 x 6

CGBP:
155 x 10
165 x 8
185 x 6

Narrow grip cable pulldowns (plate load)
140 x 10
150 x 8
150 x 6

DB side laterals 30lbs:
10
10
10

Dun, back to work

Notes: ok workout, first early workout in close to a month. I actually felt really strong leading up to the MR set and had the number 12 for 225 in mind. I almost got 10 but just couldn't lock out the last 3 inches. I had planned on some SS work but after that set I was actually a tad pissed off and just moved on. Threw in some light CGBP mainly out of guilt for skipping the SS. I looked back at my last cycle and this is still progress so win it is
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 04, 2016, 12:01:54 PM
Good lifting session Shawn  :)

9 @225...nothing wrong with that, especially since it's progress.
I think the cgbp probably was the better choice than the SS since you indicated failure to lock out on the 10th rep. That's all tricep those last few inches, as you are aware, and nothing builds mass and strength (IMO) in the tri's better than cgbp.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 04, 2016, 10:35:59 PM
Good lifting session Shawn  :)

9 @225...nothing wrong with that, especially since it's progress.
I think the cgbp probably was the better choice than the SS since you indicated failure to lock out on the 10th rep. That's all tricep those last few inches, as you are aware, and nothing builds mass and strength (IMO) in the tri's better than cgbp.
Thanks Eric, it's been a while since I trained early so it went ok. The slingshot seems to be decent for lockout but probably not as effective as CGBP.  It's a great exercise for sure, just finding a spot for it in the programming is a bit of a challenge.  If I end up doing too much volume for bench and accessories it works against me. Either way…my lockout is where I am weak for sure and needs addressing.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 05, 2016, 11:09:37 AM
Good lifting session Shawn  :)

9 @225...nothing wrong with that, especially since it's progress.
I think the cgbp probably was the better choice than the SS since you indicated failure to lock out on the 10th rep. That's all tricep those last few inches, as you are aware, and nothing builds mass and strength (IMO) in the tri's better than cgbp.
Thanks Eric, it's been a while since I trained early so it went ok. The slingshot seems to be decent for lockout but probably not as effective as CGBP.  It's a great exercise for sure, just finding a spot for it in the programming is a bit of a challenge.  If I end up doing too much volume for bench and accessories it works against me. Either way…my lockout is where I am weak for sure and needs addressing.

Good plan going on Shawn.
After reading what you wrote and thinking about the mechanics of the SS it had me thinking....(probably not a good idea, lol)
I bet you could hit some serious overload with partials on bench using the SS. Instead of the full rom, dropping down about 4" and getting reps there.
I'm not advocating this as you've got a great program with JC. Just something I was thinking of.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 05, 2016, 01:18:31 PM
Good lifting session Shawn  :)

9 @225...nothing wrong with that, especially since it's progress.
I think the cgbp probably was the better choice than the SS since you indicated failure to lock out on the 10th rep. That's all tricep those last few inches, as you are aware, and nothing builds mass and strength (IMO) in the tri's better than cgbp.
Thanks Eric, it's been a while since I trained early so it went ok. The slingshot seems to be decent for lockout but probably not as effective as CGBP.  It's a great exercise for sure, just finding a spot for it in the programming is a bit of a challenge.  If I end up doing too much volume for bench and accessories it works against me. Either way…my lockout is where I am weak for sure and needs addressing.

Good plan going on Shawn.
After reading what you wrote and thinking about the mechanics of the SS it had me thinking....(probably not a good idea, lol)
I bet you could hit some serious overload with partials on bench using the SS. Instead of the full rom, dropping down about 4" and getting reps there.
I'm not advocating this as you've got a great program with JC. Just something I was thinking of.
Actually you are exactly right about the slingshot, close to the chest is the easiest part of the lift using it, where as close to lockout it virtually unassisted.  So even at full ROM the lockout is where the overload on the tris really gets worked. It's a pretty great tool that still hits the lockout hard with full ROM as failure at the chest is unlikely.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 06, 2016, 02:48:59 PM
JC week3/lower1
Warmup:

-broomstick GM narrow/wide paused and twists
-standing external hip rotations
-leg swings front to back, in front of body
-calf/Achilles stretch
-BSS BW x 12

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

Program sets: 330lbs (4-6 reps)
330 x 6 vid PR
330 x 5
330 x 4

Deads:

135 x 1 doh
225 x 1 doh
315 x 1 hook grip
405 x 1 mixed grip

Program Sets: 460lbs (3-6reps)
460 x 3 vid versa grip
460 x 3 versa grip

Dun:

Notes: bit intimidated going in to this one. All I really wanted today was to hit 6 reps of 330 my first set for a rep PR. Got it, it was tough. Second set didn't feel that bad but slowed right up on rep 5 and called it there. I got jacked up for the last one and was going to hit 6... Nope
I thought about trying out my knee wraps after this...for about 1/2 a second, then my inner pansy kicked in at the thought of 460 deads, nuff said.

Deads were tough, real tough. Happy to hit the minimum reps and walk out alive.

It was hard, but happy with what I did, chit is heavy and got a PR






http://youtu.be/nu-azOZNM-k (http://youtu.be/nu-azOZNM-k)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 06, 2016, 04:44:37 PM
All comfortable and smashing pr's now that week 2 is a distant memory :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 06, 2016, 04:54:51 PM
All comfortable and smashing pr's now that week 2 is a distant memory :D
ya…not exactly comfortable but less stressed than week 2 8)
I am happy with today though, I found this day tough both times I ran JC in the spring.  That initial jump into heavier weights is a shock to my system or something. I performed about the same last run this day but this time I am using weights 15lb heavier on squats and deads so it's a win!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 06, 2016, 08:11:39 PM
JC week3/lower1
Warmup:

-broomstick GM narrow/wide paused and twists
-standing external hip rotations
-leg swings front to back, in front of body
-calf/Achilles stretch
-BSS BW x 12

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

Program sets: 330lbs (4-6 reps)
330 x 6 vid PR
330 x 5
330 x 4

Deads:

135 x 1 doh
225 x 1 doh
315 x 1 hook grip
405 x 1 mixed grip

Program Sets: 460lbs (3-6reps)
460 x 3 vid versa grip
460 x 3 versa grip

Dun:

Notes: bit intimidated going in to this one. All I really wanted today was to hit 6 reps of 330 my first set for a rep PR. Got it, it was tough. Second set didn't feel that bad but slowed right up on rep 5 and called it there. I got jacked up for the last one and was going to hit 6... Nope
I thought about trying out my knee wraps after this...for about 1/2 a second, then my inner pansy kicked in at the thought of 460 deads, nuff said.

Deads were tough, real tough. Happy to hit the minimum reps and walk out alive.

It was hard, but happy with what I did, chit is heavy and got a PR






[url]http://youtu.be/nu-azOZNM-k[/url] ([url]http://youtu.be/nu-azOZNM-k[/url])


Brutal. Very strong session.  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 07, 2016, 07:40:01 AM
Nice job Shawn and congrats on the PR!

Interesting way to rerack the weight  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 07, 2016, 08:10:03 AM
Congrats on the PR Shawn, squats look good,  I like the rerack, that's how I do it, phuck walking it back in.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 07, 2016, 09:18:40 AM

http://youtu.be/nu-azOZNM-k (http://youtu.be/nu-azOZNM-k)
[/quote]

Brutal. Very strong session.  8)
[/quote]
lol, ya brutal was about how it felt.  Thanks man!
Nice job Shawn and congrats on the PR!

Interesting way to rerack the weight  ;D

Thanks Eric, it was a tough one for me.  Haha, ya that's my "get this f'n bar off my back NOW" racking!   >:(

Congrats on the PR Shawn, squats look good,  I like the rerack, that's how I do it, phuck walking it back in.

Thanks Brad!  Progress is happening, happy about that.  Glad I am not the only one to bypass that whole walking it back part…sooner that chit gets off me the better ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 07, 2016, 06:29:16 PM
JC week 3-Upper 1
Waking weight after nights: 184

Bench:
Bar x 16
135 x 5
185 x 3
225 x 2

Program sets: 245 (4-6reps)
245 x 6 vid
245 x 5
245 x 5

SS set:
245 x 8

Seated narrow cable row (plate row)
150 x 6
180 x 6
190 x 6
190 x 6

Incline BB:
135 x 6
185 x 6
205 x 3
185 x 5

Weighted widegrip pullups:
BW x 6
+50lbs x 6
+50 x 6
+50 x 6

No programmed accessory work

Dun:

Notes: zombie bench today but went ok. Was happy with the 6 reps if 245 but lost some tightness the last couple reps.
Next set failed on 6th and last set just squeezed out rep 5 but got it.
Rest was decent, 2 more nightshifts to go. Program offday tomorrow and zombie squats on Friday.



http://youtu.be/8oUx6skgNsE (http://youtu.be/8oUx6skgNsE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 07, 2016, 07:09:26 PM
Nice zombie bench man.  I'll take benching after nights over squats any day.  Hopefully you get some good rest before that next session.  Have I mentioned that I'm not missing night shift at all :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 07, 2016, 07:45:18 PM
Nice zombie bench man.  I'll take benching after nights over squats any day.  Hopefully you get some good rest before that next session.  Have I mentioned that I'm not missing night shift at all :D
Thanks Dave, I was happy with it. Yes zombie squats are not sweet, not sweet one bit!  I am going to try to get a big sleep tomorrow when the kids are at school so hopefully won't be in too rough shape for zombie squats Friday. At the very least it's the session with one set lol.
I'll bet you don't miss nights, happy for you that you got out of them. It's no way to live dammit!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 07, 2016, 07:50:03 PM

Weighted widegrip pullups:
BW x 6
+50lbs x 6
+50 x 6
+50 x 6


Nice.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on September 07, 2016, 09:36:18 PM
Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 07, 2016, 09:56:21 PM
You got through that one nicely Shawn. Your arms looks nice and stable when benching. Mine are shaking a bit around my elbow area. Bando said i need to work the stabalizers and triceps moar. I can tell you have a level of stability that i dont yet have. Good work
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 08, 2016, 07:16:24 AM

Weighted widegrip pullups:
BW x 6
+50lbs x 6
+50 x 6
+50 x 6


Nice.

That's awesome Shawn.

I don't think I could function if I worked nights.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 08, 2016, 09:28:45 PM


Nice.
Thanks Bando!
Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.
I tend to agree with you completely.  I have had that habit when going in for multiple reps and think it's played against me. I am really working the lockout on my SS reps and inclines, but need to kick it up on flat BBB
You got through that one nicely Shawn. Your arms looks nice and stable when benching. Mine are shaking a bit around my elbow area. Bando said i need to work the stabalizers and triceps moar. I can tell you have a level of stability that i dont yet have. Good work
Thanks Andrew, my bench is still a work in progress, it's getting better though.  I think the shaking will get better for you as you put more time under the bar.

Weighted widegrip pullups:
BW x 6
+50lbs x 6
+50 x 6
+50 x 6


Nice.

That's awesome Shawn.

I don't think I could function if I worked nights.
Thanks man, unfortunately I have no option except train or not train.  Good part is I am so braindead that I don't really think at all when I train, just plough through and before I know it, it's dun :-\
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Cali on September 08, 2016, 10:36:49 PM
You're a monster. Especially those pull ups.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 09, 2016, 02:54:16 PM
Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.

Unless you're doing single reps, full lock out is not necessary.  Locking out every rep puts a lot of unnecessary pressure on your elbows. I go very close to lock out, but not all the way.  If you really want to go to lock out, just make sure you're not snapping your elbows.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 09, 2016, 09:14:55 PM
JCwk3/lower2/party time
Waking weight after nights: 185.2lbs

It's Friday night people!! You know the paaardy people do it!!

Warmup:
-broomstick GM paused narrow/wide and twists
-leg swings front to back then in front of body x 15
-standing external single leg hip circles
-calf/Achilles stretch
-BSS BW x 10

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

Program Set: 335 (4-6)
335 x 6 PR vid (way forward on last rep)

Wrap practice:
335 x 1 vid
355 x 1 vid

Deadlift Accessory, SGDL
135 x 5
225 x 5
315 x 8

Sauna with my special lady 25min and cold shower

Dun:

Notes: zombie squats got dun. Felt pretty strong and hit the 6 reps I wanted at 335 for a PR. The last rep my hips shot up but muscled it through for an ugly rep. Think my quads just gave up on that rep but happy with the 6 ugly or not it's a huge PR for me
Man, wraps are interesting, my legs were numb by the time I took 335 of the rack and low back was fatigued already from the previous set. It came up fast though.
355 didn't feel much different weight wise but watching the playback I got a weird twist out of the hole so just called it there. I think I can do some big weights wrapped with some more practice, especially if I get more speed into the hole.

Good workout, mission accomplished despite some ugliness! Last upper day of week 3 tomorrow.




http://youtu.be/2cfEuW8UgcQ (http://youtu.be/2cfEuW8UgcQ)



http://youtu.be/XHuGCX0bUm4 (http://youtu.be/XHuGCX0bUm4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on September 09, 2016, 09:17:08 PM
Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.


Unless you're doing single reps, full lock out is not necessary.  Locking out every rep puts a lot of unnecessary pressure on your elbows. I go very close to lock out, but not all the way.  If you really want to go to lock out, just make sure you're not snapping your elbows.


If your weakness on a single is the lockout its safe to say you should lock at your reps. Just my .02

5:50 in the vid - http://youtu.be/D7OwML29Cls (http://youtu.be/D7OwML29Cls)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 09, 2016, 09:28:13 PM
You're a monster. Especially those pull ups.
lol, thanks Matt, hardly a monster but felt like one waking up today after my 3rd nightshift >:(

Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.

Unless you're doing single reps, full lock out is not necessary.  Locking out every rep puts a lot of unnecessary pressure on your elbows. I go very close to lock out, but not all the way.  If you really want to go to lock out, just make sure you're not snapping your elbows.
Thanks Brad I understand what you are saying.  The thing is that I have been doing these half reps for a long time and think it's been costing me on lockout strength.  Thats where my weakness lies so think I better work on it if I want my bench to improve.

Lock those bench reps out IMO. Might be the reason thats the spot you fail because you don't lock out each rep. Im all for TUT reps if thats the plan going in.

Unless you're doing single reps, full lock out is not necessary.  Locking out every rep puts a lot of unnecessary pressure on your elbows. I go very close to lock out, but not all the way.  If you really want to go to lock out, just make sure you're not snapping your elbows.

If your weakness on a single is the lockout its safe to say you should lock at your reps. Just my .02
I agree, I analyzed this to death myself and watching back my vids of bench, fast half reps has always been the theme.  If I am only training the lockout less than 50% a set, it's doing me no good. Thanks for the vid!  That actually justifies exactly what I have been thinking.  Locking out dem bishes from now on 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 09, 2016, 10:17:27 PM
Beauty session today Shawn, Great job and cool to see you trying out wraps! Your back strength saved you on that 6th rep at 335. Terrific work after all the nightshifts
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 09, 2016, 10:18:20 PM
This session feels good doesn't it :)  Gratz on the pr Shawn!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 10, 2016, 11:52:03 AM
Beauty session today Shawn, Great job and cool to see you trying out wraps! Your back strength saved you on that 6th rep at 335. Terrific work after all the nightshifts
Thanks Andrew, nothing compared to your awesome deads though, but I was pretty happy with it.  My quads were the limiting factor last night, it doesn't take much for me to dump more work to my already forward leaning back. When my quads aren't able to handle it, the hips shoot up, and the weight dumps to my back.  You are very correct in saying that my back took the brunt of that rep lol.  Good thing I can deadlift much more than I can squat ::)
This session feels good doesn't it :)  Gratz on the pr Shawn!!
Ya it felt good Dave, I had 7 reps in my mind but my 6th was far too ugly to keep going lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 10, 2016, 03:28:31 PM
JCwk3/upper2
Morning weight: 184

Bench:
Bar x 20
135 x 5
185 x 3
225 x 2

Program sets: 250 (4-6)
250 x 3
250 x 3
250 x 2

Seated narrow cable rows 165lb plate load:
6
6
6

Seated DB press
50 x 6
50 x 6
50 x 6

Widegrip lay cable pulldown 165lb plate load:
6
6
6

Outtie:

Notes: felt like chit today, inside and outside of elbows aching, weak as Faak on the bench. Hammered through my accessories light with little rest.
Worst session in a while.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on September 10, 2016, 04:04:01 PM
Not a terrible session in any whey.

Actually a well fought session imho. Shows your human and can take a little bit of a beating now and again.

You are really battering them squats btw.

So. What you doing about the elbow? Why you getting trouble?

Are you wearing your sleeves on there to help?

Ok. I will read the reply and hide in the corner again. ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 10, 2016, 04:10:19 PM
Not a terrible session in any whey.

Actually a well fought session imho. Shows your human and can take a little bit of a beating now and again.

You are really battering them squats btw.

So. What you doing about the elbow? Why you getting trouble?

Are you wearing your sleeves on there to help?

Ok. I will read the reply and hide in the corner again. ;)
Thanks DNG, it was terrible in terms of not hitting my programmed reps and them battered body feelz.
Could just be coming down wih something or I need some rest. I have just come off 3 nightshifts and a hard session lastnight as well.
Elbows? I dunno brother, this is very new to me, I assume they are beat up from squats last night. Best case scenario it's an isolated incident, if not I may have to look into some sort of elbow sleeves.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on September 10, 2016, 04:49:22 PM
You need a deload?

I imagine low bar squat to be brutal on the elbows. I felt like crying when i first done them.

Might be giving it another go. eek.

I know you will look into a food fix for them. Interested to see how they hold up.

Yeah. Can imagine you had a lot zapped from you after long shit shifts.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 10, 2016, 04:55:16 PM

Notes: felt like chit today, inside and outside of elbows aching, weak as Faak on the bench. Hammered through my accessories light with little rest.
Worst session in a while.

I've been dealing with elbow issues for years. Are you warming up? Doing any stretches? One cure that I swear by is wrist curls, really stretches out the achey tendons.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 10, 2016, 06:11:20 PM
You know I just spent 9 years working shifts and putting in a week of nights every 5 weeks.  It is tough as hell on the body and the mind.  You could be fighting something off, maybe a bit of exhaustion or just simply a session where you weren't feeling it.  Smart money says the next uppet day will be a winner. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 10, 2016, 07:34:10 PM
You need a deload?

I imagine low bar squat to be brutal on the elbows. I felt like crying when i first done them.

Might be giving it another go. eek.

I know you will look into a food fix for them. Interested to see how they hold up.

Yeah. Can imagine you had a lot zapped from you after long shit shifts.
Thanks DNG, don't think I need a deload and if I do faakit!  My elbows don't bother me too much during squats usually, but today they feel like it did.  I honestly think I am fighting a bit of Ebola, I felt even worse as the day went on.  Good night sleep tonight and see what happens.


Notes: felt like chit today, inside and outside of elbows aching, weak as Faak on the bench. Hammered through my accessories light with little rest.
Worst session in a while.

I've been dealing with elbow issues for years. Are you warming up? Doing any stretches? One cure that I swear by is wrist curls, really stretches out the achey tendons.
Thanks Bando, I will throw in some wrist curls…used to hit them back in the days of bro and like them. I am warming up fairly good, I feel junky right now as well so may be some back to school Ebola trying to infiltrate! >:(

You know I just spent 9 years working shifts and putting in a week of nights every 5 weeks.  It is tough as hell on the body and the mind.  You could be fighting something off, maybe a bit of exhaustion or just simply a session where you weren't feeling it.  Smart money says the next uppet day will be a winner. 
You said it Davey, I don't usually do 3 nights either so it hit me pretty good. I think I am fighting something on top of it all, so not going to overthink anything.  Rest day tomorrow anyway.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 11, 2016, 05:03:00 PM
Calves & thangz
Morning weight: 185

Pretty sure I have been fighting off a rare strain of Ebola yesterday and today. Nothing terrible just enough to make me feel junky. Feeling half decent right now so probably overwith.

Standing BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20/20

Standing 1 leg BW donkey raises:
20/20/20/20/20/20

Blood flow restriction 10sec rest:
30
15
10

Tibialis Anterior with 45lb bumber on top of foot, raise from floor:
12/11/10/10/9/8/6/4 (continuous back/forth)

Bando wrist curls with a DB x 3 sets bunch of reps: elbow prehab

Russian baby makers held 30sec x 3

Dasitmane,

Notes: think I will be feeling back to normal by morning. Actually excited for tomorrow's workout, squat triples with 335/340/345
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 11, 2016, 05:35:14 PM
I always say I need to stretch/warm up more and never end up doing it.  It's a problem and probably a big reason why I struggle with depth and feeling so tight on squats all the time.   I always just treat my lighter sets as a warm up and carry on from there.  I should probably start doing a day like this........and actually stick to it :P


How often do these wrist curls happen?  Every session?  Upper days?  Or in Shawn's case calf destruction days :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 11, 2016, 05:53:21 PM

How often do these wrist curls happen?  Every session?  Upper days?  Or in Shawn's case calf destruction days :D


I would start with once a week. But the stretching needs to be done every workout. These are great for elbows:

http://www.youtube.com/watch?v=JLqM959lpns (http://www.youtube.com/watch?v=JLqM959lpns)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 11, 2016, 06:29:17 PM
Thanks.  About all I do consistently is bands before benching from a vid that John linked me to awhile back from Alan Thrall.  I'll start looking into some more and something to loosen me up better for squats as well. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 12, 2016, 03:38:32 PM
JC week4-lower 1
Morning Weight: 185.8

Woke up feeling pretty chitty, a few trips to the washroom, a bit achy etc. Caffiene, Advil and preworkout and went to town.

Warmup:
-brromstick GM paused narrow/wide and twists
-calf/Achilles stretches
-shoulder mobilty
-standing external hip rotations x 15
-leg swings front to back and in front on body x 15
-BSS BW x 12

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets:
335 x 3
340 x 3
345 x 3

Deadlift Accessory:
RDL's:
135 x 6
225 x 6
275 x 6
275 x 6

Accessories:
Stepups holding 45lb DB's:
8
8
8

Explosive squat jumps:
4
4
4

Dun:

Notes: bit of a good and bad one. Strength felt ok despite a bit sick. Last squat workout I raised my safeties a notch thinking I wouldn't ever hit them, and it would be safer.
Well, my first 335 set I hit the one on the left when the bar flexed in the hole, this bounced me out all faaked and took a lot to recover. Wasted a ton of energy recovering that rep. I regrouped and got my next 2 sets...but..my set at 340 I walked out too far back and hit the back upright on my first rep FFS!!
Anyway, got my reps despite all this chit, lol.
I decided to ax SGDL's, I took a vid from the side on them and it looked horrible. I just can't keep my back from rounding. In reality my lockout needs work, I am fast off the floor and have never had a problem the first foot from the floor.
Going to hit RDL's for a while and work that gloot squeeze and hip drive!
Good workout despite the troubles. Heavy triples on da bench tomorrow…



http://youtu.be/KgNMBIppw4U (http://youtu.be/KgNMBIppw4U)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 12, 2016, 03:42:55 PM

How often do these wrist curls happen?  Every session?  Upper days?  Or in Shawn's case calf destruction days :D


I would start with once a week. But the stretching needs to be done every workout. These are great for elbows:

[url]http://www.youtube.com/watch?v=JLqM959lpns[/url] ([url]http://www.youtube.com/watch?v=JLqM959lpns[/url])

Thanks for the vid and info Bando!  Rehab/prehab engaged 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on September 12, 2016, 04:04:12 PM
Lolled at all the misshaps.

Still boshed them squats out. Great vid by Bando/iceman.

I done them after smolov bench damage. Forgot them and will add back in.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 12, 2016, 05:39:54 PM
BEAST squats Shawn, and while sick...all the more impressive. Good work plowing thru the squat rack fumbles as well, good thing nothing got tweaked from it
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on September 12, 2016, 05:46:37 PM
Great job getting through that squat workout.  It can be a real bitch to not get thrown off by hitting the pegs, then hitting the rack.  Mental toughness is the hardest part. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on September 12, 2016, 07:58:40 PM

Nice work !
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on September 12, 2016, 08:32:19 PM
Man I read these session and am just amazed at how far your squat has come. This cycle is gonna be good!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 12, 2016, 10:47:31 PM
Lolled at all the misshaps.

Still boshed them squats out. Great vid by Bando/iceman.

I done them after smolov bench damage. Forgot them and will add back in.
Ya was one of those days I could have spontaneously lit myself on fire :P  Definitely will be taking part in some Bando rehab.

BEAST squats Shawn, and while sick...all the more impressive. Good work plowing thru the squat rack fumbles as well, good thing nothing got tweaked from it
lol, ya it was an interesting session, but no way was I missing any reps.  No tweaks luckily, just some wasted energy that could have been put to better use.  Great job today Andrew!

Great job getting through that squat workout.  It can be a real bitch to not get thrown off by hitting the pegs, then hitting the rack.  Mental toughness is the hardest part. 
Thanks Tooth, hitting the safety really fukked up that rep but luckily I didn't get hurt. Hitting the rack was minor but was pissed that did something stupid the very next set :-\  Plugged on and got it done despite the clodhoppery!


Nice work !
Thanks Trev!

Man I read these session and am just amazed at how far your squat has come. This cycle is gonna be good!
Thanks John, things are moving so I am pretty happy.  I can't thank you enough for getting my training on track and pushing me in the direction of this program.  I always had the motivation but lacked direction!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 13, 2016, 07:29:49 AM
Hitting the safeties on squats...damn, that can really jolt you mentally. Glad you were able to recover and crank the rest of the program sets out.
Moving right up in weight on all lifts Shawn!  :rocker:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 13, 2016, 01:14:31 PM
JC week 4/Uppet 1
Morning Weight: 185.5

-some Bando stretches for elbows, shoulder mobility

Bench:
Bar x 10
135 x 5
185 x 2
225 X 1

Program Sets:
250 x 3
255 x 3 vid
260 x 3 vid

Slingshot:
285 x 4

Seated widegrip cable rows plateload:
150 x 12
160 x 12
170 x 10
180 x 8

Incline BB press:
155 x 12
160 x 12
160 x 10
160 x 6 gassed

Widegrip lat pulldown plateload:
150 x 12
150 x 12
150 x 10
150 x 8

DB side lateral 25lbs:
10
10
10
10

Olybar curls:
15
15
15
15

25min sauna/cold shower

Dun:

Notes: much better session today, still a bit of lingering Ebola but getting better. Last rep at 260 as a grind....but it went
Elbows started out ok and got achy at the end on bench.



http://youtu.be/28hDOKsuuCE (http://youtu.be/28hDOKsuuCE)




http://youtu.be/YnQz5q0bnZM (http://youtu.be/YnQz5q0bnZM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 13, 2016, 01:43:52 PM
Hitting the safeties on squats...damn, that can really jolt you mentally. Glad you were able to recover and crank the rest of the program sets out.
Moving right up in weight on all lifts Shawn!  :rocker:
Ya that really sucked, it bounced the bar up high on the left and had a hell of a time getting out of that mess >:(
The weights are definitely getting my respect this week…next week will be plain scary!
Thanks Eric!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 13, 2016, 02:05:56 PM
Oh, for fuks sake! You're only 1 1/2lbs lighter than me and cranking out 100lb more on squats!  :(
At least we're close on bench!  ;)

Good solid benching day Shawn  :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 13, 2016, 03:21:04 PM
Wow Shawn you're killing it, especially those squat numbers.

I bounced the bar off the safeties once and it was not pleasant. It did the same thing you did, bounced up on one side.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 13, 2016, 11:08:49 PM
Oh, for fuks sake! You're only 1 1/2lbs lighter than me and cranking out 100lb more on squats!  :(
At least we're close on bench!  ;)

Good solid benching day Shawn  :)
Thanks Eric, it wasn't too long ago my squat was nearly the same as my bench.  Honestly the last year or so is when I finally got over some injuries and was able to find a form that works for me and began to progress. I wasn't even hitting depth most my reps my first cycle of JC in the spring. I worked hard on that my second cycle and things have been going good since. My deads are a million miles ahead of my squat still though >:(
Wow Shawn you're killing it, especially those squat numbers.

I bounced the bar off the safeties once and it was not pleasant. It did the same thing you did, bounced up on one side.
Thanks man, I am very happy with my squat progress and plan to push them hard this winter, I feel like I have a ton of time under the bar to  "make up" with squats.  I went through 6 months of piriformis agony and 2 years of patellar tendonosis that really prevented me from learning how to squat properly and stopped me from squatting altogether a few times.  Things are clicking well and hope to push well into the 400's  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 14, 2016, 07:41:03 AM

Wow Shawn you're killing it, especially those squat numbers.

I bounced the bar off the safeties once and it was not pleasant. It did the same thing you did, bounced up on one side.
Thanks man, I am very happy with my squat progress and plan to push them hard this winter, I feel like I have a ton of time under the bar to  "make up" with squats.  I went through 6 months of piriformis agony and 2 years of patellar tendonosis that really prevented me from learning how to squat properly and stopped me from squatting altogether a few times.  Things are clicking well and hope to push well into the 400's  8)

Glad to hear you're recovered. Looking forward to lots more squat PR's.  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on September 14, 2016, 10:35:33 AM

Notes: much better session today, still a bit of lingering Ebola but getting better. Last rep at 260 as a grind....but it went
Elbows started out ok and got achy at the end on bench.

yea, nice grinder :)

I use elbow sleeves for benching and tricep work. Else, my left elbow gets really cranky.. like a horrible pain on the elbow, the tendons, how to best explain it... top side of the outside of my elbow, where tendons are. So, I wear them all the time now for most all my bench work and my tricep work. Keeps them warm and 'in place' as it was explained to me... and that issue, once it went away, has not returned in the slightest.

But, shit, it was crippling.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 14, 2016, 12:53:24 PM

Wow Shawn you're killing it, especially those squat numbers.

I bounced the bar off the safeties once and it was not pleasant. It did the same thing you did, bounced up on one side.
Thanks man, I am very happy with my squat progress and plan to push them hard this winter, I feel like I have a ton of time under the bar to  "make up" with squats.  I went through 6 months of piriformis agony and 2 years of patellar tendonosis that really prevented me from learning how to squat properly and stopped me from squatting altogether a few times.  Things are clicking well and hope to push well into the 400's  8)

Glad to hear you're recovered. Looking forward to lots more squat PR's.  8)
Ya it was a long road of rehabbing but I got through and it's time to shift gears!!


Notes: much better session today, still a bit of lingering Ebola but getting better. Last rep at 260 as a grind....but it went
Elbows started out ok and got achy at the end on bench.

yea, nice grinder :)

I use elbow sleeves for benching and tricep work. Else, my left elbow gets really cranky.. like a horrible pain on the elbow, the tendons, how to best explain it... top side of the outside of my elbow, where tendons are. So, I wear them all the time now for most all my bench work and my tricep work. Keeps them warm and 'in place' as it was explained to me... and that issue, once it went away, has not returned in the slightest.

But, shit, it was crippling.
Thanks Trev, the elbow pain was new to me, I think it's a combo of squats and bench.  I have been fighting Ebola for a few days too, and when that happens all kinds of aches and pains seem to surface.  I was thinking about elbow sleeves, but for now I will see what happens in the next few weeks.  If the pain persists, I will invest in some sleeves!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 15, 2016, 05:38:08 PM
Well decided to pansy out today and do my lower workout tomorrow. Worked nights lastnight and got up at 3pm to get the kids off the bus. Daddy duties as wifey is at work. Sposed to squat 360 and pull 500 today....think I will be better served hitting that chit tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on September 15, 2016, 08:56:48 PM
Well decided to pansy out today and do my lower workout tomorrow. Worked nights lastnight and got up at 3pm to get the kids off the bus. Daddy duties as wifey is at work. Sposed to squat 360 and pull 500 today....think I will be better served hitting that chit tomorrow!

Hrmm... not sure how I feel about this :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 16, 2016, 12:21:45 AM
Well decided to pansy out today and do my lower workout tomorrow. Worked nights lastnight and got up at 3pm to get the kids off the bus. Daddy duties as wifey is at work. Sposed to squat 360 and pull 500 today....think I will be better served hitting that chit tomorrow!

Almost tempted to hit that "report to moderator" button  ;D

in all seriousness, Got some rest and smash it tomorrow bud! And i might be joining the pansy crew tomorrow if this head cold gets worse
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 16, 2016, 04:18:14 AM


We'll see you tomorrow if you're up to it buddy :nanana:     Since I have emom week about to start I may have to play the kids, wife, work card too :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 16, 2016, 04:09:00 PM
JC week 4-lower 2….Pansy redemption >:(

Morning Weight: 187.3

Warmup:
-broomstick GM paused narrow/wide and twists
-standing external hip rotations x 12
-leg swings front/back and in front x 15 each
-calf/Achilles stretch
-Bando elbow stretches and shoulder mobility

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets:
345 x 3 vid
360 x 2 (1-2) PR vid

Deads:
135 x 3
225 x 1
315 x 1
405 x 1 (flew up)

Program Sets:
480 x 2 (sposed to be 3, grip problems, setup problems(
500 x 1 (1-2) vid (felt strong)

Accessories:

DB lunges with 50lb DB's:
8
8
8

Deep explosive squat jumps:
4
4
4

Dun:

Notes: pretty sweet workout, squats felt strong and I have never repped anything over 355. Felt I had another at 360 but deads were in the back of me coconut:
Deads were good and bad. Warmup set of 405 felt so light but had grip issues with 480 and I think I was setting up too far back. I dropped the 3rd rep at the knees.
I chalked up good for 500 and got myself amped up to hopefully pull a single. Single went up nice, grip was strong and maybe I could have got another but was happy with that It's a 5lb PR for deads after squats anyway so I'll take it.
Happy with today, see what I can do on bench tomorrow.


http://youtu.be/aI6pqqwRrCs (http://youtu.be/aI6pqqwRrCs)




http://youtu.be/KQ3NXWjuW30 (http://youtu.be/KQ3NXWjuW30)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 16, 2016, 04:16:54 PM
Well decided to pansy out today and do my lower workout tomorrow. Worked nights lastnight and got up at 3pm to get the kids off the bus. Daddy duties as wifey is at work. Sposed to squat 360 and pull 500 today....think I will be better served hitting that chit tomorrow!

Hrmm... not sure how I feel about this :)
lol no word of a lie at 10pm last night when I read this I almost went down to do my session  :P

Well decided to pansy out today and do my lower workout tomorrow. Worked nights lastnight and got up at 3pm to get the kids off the bus. Daddy duties as wifey is at work. Sposed to squat 360 and pull 500 today....think I will be better served hitting that chit tomorrow!

Almost tempted to hit that "report to moderator" button  ;D

in all seriousness, Got some rest and smash it tomorrow bud! And i might be joining the pansy crew tomorrow if this head cold gets worse
haha, thanks Andrew, got it done and it went pretty good.  Guilt is almost not there anymore!  Hope you feel better man, rest up!



We'll see you tomorrow if you're up to it buddy :nanana:     Since I have emom week about to start I may have to play the kids, wife, work card too :D

Damn how do I figure out all those cool emoticons!!  I got it done so I don't feel half as bad anyway lol.  Today was nothing compared to EMOM…. 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 16, 2016, 11:30:02 PM
JC week 4-lower 2….Pansy redemption >:(

Morning Weight: 187.3

Warmup:
-broomstick GM paused narrow/wide and twists
-standing external hip rotations x 12
-leg swings front/back and in front x 15 each
-calf/Achilles stretch
-Bando elbow stretches and shoulder mobility

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 1
315 x 1

Program Sets:
345 x 3 vid
360 x 2 (1-2) PR vid

Deads:
135 x 3
225 x 1
315 x 1
405 x 1 (flew up)

Program Sets:
480 x 2 (sposed to be 3, grip problems, setup problems(
500 x 1 (1-2) vid (felt strong)

Accessories:

DB lunges with 50lb DB's:
8
8
8

Deep explosive squat jumps:
4
4
4

Dun:

Notes: pretty sweet workout, squats felt strong and I have never repped anything over 355. Felt I had another at 360 but deads were in the back of me coconut:
Deads were good and bad. Warmup set of 405 felt so light but had grip issues with 480 and I think I was setting up too far back. I dropped the 3rd rep at the knees.
I chalked up good for 500 and got myself amped up to hopefully pull a single. Single went up nice, grip was strong and maybe I could have got another but was happy with that It's a 5lb PR for deads after squats anyway so I'll take it.
Happy with today, see what I can do on bench tomorrow.


[url]http://youtu.be/aI6pqqwRrCs[/url] ([url]http://youtu.be/aI6pqqwRrCs[/url])




[url]http://youtu.be/KQ3NXWjuW30[/url] ([url]http://youtu.be/KQ3NXWjuW30[/url])
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 17, 2016, 02:31:47 PM
JC week 4/upper 2
Morning weight: 186.8lb

Warmup:
-broomstick GM, narrow/wide and twists
-Bando elbow stretch
-shoulder/back stretches and mobility

Bench:
Bar x 15
135 x 6
185 x 2
225 x 2

Program sets:
255 x 3
260 x 3 (2-4) vid
275 x 1 (1-2) vid messed up

Widegrip cable rows (plate load)
150 x 10
160 x 10
180 x 8
200 x 6

Incline BB press, light
135 x 12
145 x 12 (floss bands on elbows)
160 x 10
175 x 8

Narrow cable pulldowns (plate load)
140 x 12
140 x 12
140 x 10
140 x 8

Side DB laterals 25lbs:
12
12
12

Bando DB wrist curls 35lbs x 3 set

Dun:

Notes: elbows were really barking right off the hop today. My first set of 255x3 felt hard. I was happy with the second set to get 260x3 again and slightly stronger on the last rep.
275 went up pretty good but didn't try another, didn't think it was in the cards. Phone stopped recording that one half through due to lack of storage.
Hacked through the rest, trying not to aggravate the elbows anymore. I wrappped my elbows with floss bands and Gansta wraps on a couple sets of inclines trying to ease some pain.
Made it through and bench wasn't terrible so that's good. I think the elbows are hurting worse today from deads and squats yesterday. Got some time before week 5 bench test so hopefully I will heal up. If not elbow sleeves may be in my future, gonna be f'n casted up like a mummy soon just to train


http://youtu.be/WuXJuoZoj7s (http://youtu.be/WuXJuoZoj7s)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 17, 2016, 02:53:13 PM
Bench was nice and controlled Shawn. Looked really good.

I think I'm going to have to bite the bullet and get elbow and knee sleeves myself. Tendons in the elbows are barking almost every time now and knee joints are starting to ache.

I lol'd at the mummy comment  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on September 17, 2016, 02:55:05 PM
Looked explosive.  Nice job.  Not sure if the slow spot at the top is a point where you are grinding, or a habit.  If it's a habit drop it.  If you can don't slow down.  If it's a grind there then no worries because there's no doubt you own that weight. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 17, 2016, 10:55:42 PM
nice reps there at 260, and mirin those new plates. I've got the SBD elbow sleeves and like them. They keep your elbows nice and toasty. I havent been wearing them lately because elbows feels ok, and i think they actually add about 5-10lbs to my bench so i dont want to artificially inflate my numbers leading up to my meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 18, 2016, 01:04:41 PM
Offday Calves/Mobility
Morning Weight: 188lbs

Mobility:
-broomstick GM paused narrow/wide and twists
-low back rack stretches
-baby makers held 30 sec x 3

Calves:

BW block raise x 100

Seated Calf Machine 120lbs:
20/20/20/20/20/20

1 leg BW donkey calf raises:
20/20/20/20/20/20

Blood flow restriction BW block raises:
30
15
10 faaaaaaaaaaak !!!!!!

Tibialis Anterior with 45lb bumper on top of foot, raise from floor:
12/11/10/10/9/6

Dun:

Notes: low back needed some work, still feeling that 500 pull. Got some calves in, trying to hit them at least 1x a week but would like more.

The scale was my heaviest today at 188, my plan is to keep going on the scale...I will go until I hit 198 and hold there and let my body catch up and adjust. If I am competing at 198 I plan to use every single pound up in that weight class.

Training right now: next week is week 5 where I test the big 3 to see if I have gained strength. Whatever the outcome is, I will plug the new numbers in and start over again. After the next JC cycle I think I will do a full mock meet prep and simulate a meet.
I want to do it with all the commands, singlet, knee wraps etc.
After this I will take my new PR's from there and plug it back in to JC or maybe another program. I have been eyeballing the TSA 9 week program as well, but more than likely JC it up again.
I have been thinking about some goals for the meet:
I would like to crack 1245
Squat: 405
Bench: 300
Deads: 540
I think if I stay healthy these are reasonable, I will be trying to hit 405 in my mock meet with wraps hopefully, and if I get that there will be room to move on the squat. 300 bench paused may be over zealous but hopefully with a heavier BW I can hit it.
Deads, Faak ya, I can hit that by April
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 18, 2016, 01:14:39 PM
Bench was nice and controlled Shawn. Looked really good.

I think I'm going to have to bite the bullet and get elbow and knee sleeves myself. Tendons in the elbows are barking almost every time now and knee joints are starting to ache.

I lol'd at the mummy comment  ;D
Thanks Eric, it went ok, I of course would have loved 2 reps at 275, kind of kicking myself for not attempting another rep but didn't feel like it was there.  My knee sleeves have been a staple forever but the elbows is new.  I hope it just works itself out as I don't want to wear elbow sleeves at all.  I can't wear them in a meet so I don't want to wear them in training….plus dressing up like a mummy is a ton of extra work just to fn bench lol.

Looked explosive.  Nice job.  Not sure if the slow spot at the top is a point where you are grinding, or a habit.  If it's a habit drop it.  If you can don't slow down.  If it's a grind there then no worries because there's no doubt you own that weight. 
Thanks Tooth…I assume you are talking about the bench.  If you are, that is an honest sticking point for me and where I definitely grind.  I like the thought of keeping the speed up though…I will use that as a mental cue.  The habit part of my bench that I just corrected was not locking out my reps enough.  I had been doing that for a long time and it has cost me in lockout strength.  As of last week I am working on a better lockout and will continue with some slingshot work to supplement that as well

nice reps there at 260, and mirin those new plates. I've got the SBD elbow sleeves and like them. They keep your elbows nice and toasty. I havent been wearing them lately because elbows feels ok, and i think they actually add about 5-10lbs to my bench so i dont want to artificially inflate my numbers leading up to my meet.
Thanks Andrew, ya that's another reason I don't want to get sleeves.  I want to practice like I am going to compete.  See what happens, hopefully I can rehab this before I need to resort to the sleeves, but I gotta do what I gotta do to move forward too.  Giving it a couple weeks and see what happens
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 18, 2016, 09:18:48 PM
Looking forward to seeing your lifts once you get 198,  Might need to up your goals between then and April :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 18, 2016, 09:55:12 PM
Looking forward to seeing your lifts once you get 198,  Might need to up your goals between then and April :)
I hope my lifts keep going up along
with my gut lol. There is always a point of diminishing returns though but having a weight class to work towards is a good thing. It won't be hard to get to 198, that's for sure:)
We will see what I do in my mock meet and goals can always be adjusted!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 19, 2016, 03:57:50 PM
JC week 5-workout 1
Morning weight: 186.8lbs

Warmup:
-broomstick GM narrow/wide paused and twists
-shoulder/arm mobilty
-standing external hip rotations x 12
-leg swings front to back and in front of body x 15 each
-BSS BW x 10

Squats:
Bar x 5 paused 5 sec
135 x 5
225 x 1
275 x 1
320 x 1
350 x 1 vid

Program set:
370 x 2 (1-4)  PR vid

Deads:
135 x 3 DOH
225 x 2 DOH
315 x 1 DOH

Program sets:
355 x 4 MG
370 x 4 MG
380 x 2 MG vid

DB Lunges for being a pussy 50lb DB's:
10
10
10
10

Deep explosive squat jumps:
4
4

Dun:

Notes: doing this session tomorrow would have been the proper amount of days off because of my pansy day last week, but I have to work days tomorrow so figured I would knock it off this afternoon.
Pretty pissed I didn't get 3 reps of 370, not that 370 isn't a PR but 2 reps on squats means I have to redo all the same weights my next cycle. It's frustrating because I hit all my reps minus one set the whole cycle. JC's formula is different than most 1RM calculators where you multiply the weight x 1.03 if you get 2 reps, 1.06 for 3, 1.09 for 4...
Anyway, do it again FFS!!
Deads were easy peasy and did it up hard on lunges for being such a pansy.
Off tomorrow and will test bench Wednesday night after work and deads of Friday



http://youtu.be/DYB6bhodpRg (http://youtu.be/DYB6bhodpRg)



http://youtu.be/KCz9G8ctCV8 (http://youtu.be/KCz9G8ctCV8)



http://youtu.be/SWVkeP8o-14 (http://youtu.be/SWVkeP8o-14)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on September 19, 2016, 05:27:38 PM
You've got allot more in the tank than 380 on those deadlifts.  That first deadlift rep looked very strong.  I think if you had someone work with you on your form with squats they would look as easy as your deadlifts.   Just need to find a style that works with your long limbs.  You move the weight well on the squats, but it always looks like a grind. 

Either way, your making great progress. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 19, 2016, 06:07:56 PM
Nice work grinding out those 2 reps.  Next cycle will look pretty sweet by the end I bet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 19, 2016, 06:48:53 PM
You've got allot more in the tank than 380 on those deadlifts.  That first deadlift rep looked very strong.  I think if you had someone work with you on your form with squats they would look as easy as your deadlifts.   Just need to find a style that works with your long limbs.  You move the weight well on the squats, but it always looks like a grind. 

Either way, your making great progress. 
Thanks Tooth!  Deads were programmed very light today and felt that way.  I will be attempting 1-4 reps of 510lbs on Friday so things are gonna be grinding then  :o  My deadlift is in a different league than my squats. 
My squats are a grind I agree.  That 370 today was an absolute 2RM that's for sure.  I wish I could come up with something better to help with my form.  I have tried many different things.  My highbar is decent looking….but…the most I have done high bar is 315…and it was a complete grind.  My strength just doesn't compare. 
I think the best thing I could possibly do with my current squat is a much wider stance.  This would get me more upright and the bar further back over my COG.  I am not sure if I have an anatomical issue with that or strictly flexibility but I think it may be worth exploring a bit?  What are your thoughts?  I know I have problems right now getting wide but maybe with some work it could be done.

Nice work grinding out those 2 reps.  Next cycle will look pretty sweet by the end I bet.
Thanks Dave…it was hard man.  Watching the vid I am surprised I actually decided to go for a second one but I was going to go for broke with 3 no matter what…that changed quickly lol.  I have had some time to reflect and I really can't complain about it.  This whole cycle was new territory and I based my 1RM off a Mock meet number that I peaked and prepped for.  I feel that I grew into that 380 this cycle and doing it over will just solidify more strength with better stronger reps. Tooth has me thinking a bit too about maybe trying to widen things up a bit slowly over this next cycle.  See if I can swing it.  There is no doubt my next test week I will hit this for 3 or 4, I think I was operating just slightly behind my entered 1RM
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 19, 2016, 09:40:17 PM
way to grind it out on that 370x2 squat PR Shawn. you really dug deep, mucho props to you!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on September 19, 2016, 09:48:31 PM
Going for that second rep took balls, Shawn. The way the first looked I would have had to think about it too.

It is such an ugly squat you got. Book a ticket out here to Syracuse so we can clean it up before April  ;D

Looking forward to bench and deads this week for ya. I love me some test week!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 20, 2016, 07:00:45 AM
Damn Shawn, that 2nd rep on 370 was a grinder. Way to pound it out.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on September 20, 2016, 10:08:54 PM
Nice work grinding out those 2 reps.  Next cycle will look pretty sweet by the end I bet.

I would agree.

Eyeball depth as well, hip crease looked a tad high, or better said not low enough for 3 white lights. Now, that said, understanding it's a PR lift at the home gym, so don't take me as being a critic on your lifts :)

Just, keep the ego in check and favor the form for the judges :)

Nice work and excellent effort, don't get yourself hurt either... 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 20, 2016, 11:00:42 PM
way to grind it out on that 370x2 squat PR Shawn. you really dug deep, mucho props to you!
Thank Andrew, grind was an understatement.  This kids got heart anyway.  Time to hit the lab.

Going for that second rep took balls, Shawn. The way the first looked I would have had to think about it too.

It is such an ugly squat you got. Book a ticket out here to Syracuse so we can clean it up before April  ;D

Looking forward to bench and deads this week for ya. I love me some test week!
Balls I don't lack.  Ugly squat I don't lack either.  Going to spend some time the next bit trying to clean things up….and then….

Damn Shawn, that 2nd rep on 370 was a grinder. Way to pound it out.
haha, yessir I can grind, gotta fix this up

Nice work grinding out those 2 reps.  Next cycle will look pretty sweet by the end I bet.

I would agree.

Eyeball depth as well, hip crease looked a tad high, or better said not low enough for 3 white lights. Now, that said, understanding it's a PR lift at the home gym, so don't take me as being a critic on your lifts :)

Just, keep the ego in check and favor the form for the judges :)

Nice work and excellent effort, don't get yourself hurt either... 
Thanks Trev, depth has been a work in progress but I am getting better with consistency. I always fall apart when the bar gets heavy.   I really think I am going to get hurt if I don't make some changes, this I know. Time to work on some things for my own safety and to carry forward on my next run of progression.  I appreciate your insight :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 21, 2016, 07:37:54 AM
Banging away with some heavy weights there Shawn!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 21, 2016, 02:17:54 PM
Thanks Eric, heavy weights, dangerous grinds!

Ok think I know what I have to work on with my skwaats. I am collapsing my knees when chit gets heavy, which in turn throws my hips back and then turns into a GM. Going do a bit of a rebuild starting next week and also trying to incorporate a couple other things to purdy things up a bit.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 22, 2016, 12:35:19 AM
I've watched a lot of your vids and one thing i notice on your squat when chit gets real heavy is it you are rolling your shoulders forward and when this happens your elbows point back. (watch what your elbows do during the video) Maybe try to keep your elbows in a more vertical plane underneath the bar and chest up. The may reduce the pressure on your lower back and GM creeping in. Your grip style on the bar could help this. Palms under bar in a full or false grip seems to set the elbows more vertical for me. Much respect on your lifts, still cant barely lift half of what you do...just wanting to share my observation.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 22, 2016, 06:59:38 AM
Thanks Andrew, that I am sure is part of the issue. I do go thumbs over the bar and pull the bar into my back for a reason though. When I have bent wrists I have much worse issues and I actually push the bar up my back when coming out of the hole, this makes things worse obviously

Pretty damn sure it's knee cave that's causing this Andrew, I watched a good JC video on this then watched my squat..:..I had a winner
My knees collapse in the hole, this forces my hips back, this forces more forward lean....enter ugly azz GM squat
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 22, 2016, 11:19:13 PM
JC week 5- uppet
Warmup:
-shoulder mobility
-broomstick chit
-quad stretches
-low back stretches

Late azz session after 3rd 12 hour dayshift. Jacked myself up with a preworkout mixed with Gatorade and instant coffee lol

Bench:
Bar x 15
135 x 5
185 x 2
225 x 1
245 x 1
265 x 1 vid

Program set: 1-4 reps
285 x 1 vid....boooo

Wide cable rows (plate load)
150 x 10
170 x 8
190 x 6
190 x 6

Arnold presses 50lb DB's:
8
8
8

Widegrip Pullups:
BW x 8
+40lbs x 8
+40lbs x 6
+40lbs x 6

Tri set with 25lb DB's,
Bentover laterals, side laterals then curls:
10/10/10
10/10/10
10/10/10

Dun:

Notes: well that sucked. 3 real busy days at work and tonight I had to get this done. Mixed up a hell mixture pre-workout, put the boys to bed and went to town.
I obviously "wanted" 2 reps at least but kind of thought in the back of my head I wasn't there yet. I only got a single of 275 last week instead of 2, so probably would have had to be feeling pretty incredible to rep 285 today. Ah well, keep grinding.

Tomorrow I will test deads and hopefully get a couple reps at 510. Dave and I are starting the 9 week TSA program on Monday so hopefully I will make better bench progress. Faak it, still gained some small ground this cycle I feel, and my bench is moving at a snails pace the last year anyways.


http://youtu.be/oztAXPidjq8 (http://youtu.be/oztAXPidjq8)


http://youtu.be/2A2dUTPbqFM (http://youtu.be/2A2dUTPbqFM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 22, 2016, 11:24:20 PM
Terrific grinder rep on 285. Good job not giving up on it
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 23, 2016, 02:58:28 PM
JC wk 5 - last day
Morning weight: 187

Warmup:
-broomstick GM paused narrow/wide and twists
-Chris Duffin Hip Activation:
Hips sways x 20
Hip airplanes x 10 per side
BSS x 10 per leg

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

Program Set:
510 x 1 (1-4)

Accessory work:
-played around with my squat, bunch of sets with the bar, 135 and a few with 225. Think I got more problems than I thought.

Dun:

Notes: well today looked a lot like lastnight, 1 damn rep was all I could get. Ah well, off to the lake to do some damn fishing and TSA day 1 upon return!!

http://youtu.be/Az57W2GVGSQ (http://youtu.be/Az57W2GVGSQ)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 23, 2016, 08:20:21 PM
Like i said over at BB...thats one of the best reps i've seen you do over 5pps. Not far off on the 2nd either. Good cycle of JC Shawn, you killed it..


now i think i'm the lone JC wolf with you and Dave jumping on TSA and John dieting down like a little girl
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 23, 2016, 08:25:57 PM
Thanks Andrew I'm actually glad you said that, I thought it looked better than most of my max attempts. My 475 was messed up, I played back the vid, corrected my setup and it went better.
Keep going with JC Andrew, I'll be back on it soon enough. I took a vid of my squat from the front today...I gots more problems then I anticipated. One of my knees is diving way lower than my other and think it pushes further forward in the hole.... Faaaak!
TSA at the very least will give me some lighter volume at the beginning to work on this.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 24, 2016, 01:40:12 PM
Thanks Andrew I'm actually glad you said that, I thought it looked better than most of my max attempts. My 475 was messed up, I played back the vid, corrected my setup and it went better.
Keep going with JC Andrew, I'll be back on it soon enough. I took a vid of my squat from the front today...I gots more problems then I anticipated. One of my knees is diving way lower than my other and think it pushes further forward in the hole.... Faaaak!
TSA at the very least will give me some lighter volume at the beginning to work on this.

I'm going all the way with this JC cycle, leading right up to my meet. no turning back now. Squats are just so fuking hard to dial in. I thought i was doing pretty good but my last session left me feeling like I got lots of problems too. Sounds like you are on the right track diagnosing your areas to improve on, and good timing on a new program with lighter weights to test things out.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 24, 2016, 11:41:48 PM
Thanks Andrew I'm actually glad you said that, I thought it looked better than most of my max attempts. My 475 was messed up, I played back the vid, corrected my setup and it went better.
Keep going with JC Andrew, I'll be back on it soon enough. I took a vid of my squat from the front today...I gots more problems then I anticipated. One of my knees is diving way lower than my other and think it pushes further forward in the hole.... Faaaak!
TSA at the very least will give me some lighter volume at the beginning to work on this.

I'm going all the way with this JC cycle, leading right up to my meet. no turning back now. Squats are just so fuking hard to dial in. I thought i was doing pretty good but my last session left me feeling like I got lots of problems too. Sounds like you are on the right track diagnosing your areas to improve on, and good timing on a new program with lighter weights to test things out.
Thanks man, ya I have had quite the time with my squat. It's getting stronger and I am not fighting though injuries. That's progress anyway. I won't be doing anything crazy with accessory stuff trying to fix my squat though. I just ordered a hip circle to help me with my knee spread, will be taking lots of vids from the front trying to even out my imbalances, and maybe some more hip mobility chit to get my right hip de-jacked.
All this will take place within the TSA programming and hope I can tie it all in together as I build strength....
Easy peasy lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on September 25, 2016, 06:19:12 AM
Sounds like a wise plan Shawn.

Injury is a key indicator of issues lol.

Quite amazed that i have not been hurt badly in 4 months. Incorporating warm up and stretch out is what i seriously put that down to.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 25, 2016, 08:31:23 PM
TSA Week-1/Day 1
Weight: dunno

Warmup:

Cardiovascular:
-barbell complex: 10x: BBrow, RDL, hang clean, OHP, goodmornings,back squat
-leg swings 10x front/back, 10x side/side
-BW squats: hold 15sec forcing out knees x 5, then 10 air squats

Dynamic stretch:
Shoulder Roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock
Lumpy roller: quads/ITB/glutes and piriformis

Squats:
Bar x 5 paused
135 x 5
225 x 3

Program sets: 4 sets of 5 @280lbs
280 x 5 vid
280 x 5
280 x 5
280 x 5 Ls RPE 7.5 vid

Bench:
Warmup:
Band pull apart
Band dislocations
Band pull apartment 1 arm
Lat pulldown x 10
CGBP bar x 10
Ultra-wide BP x 10
Comp press bar x 10

Bench:
135 x 5
205 x 7
205 x 7
205 x 7 last rep paused RPE 9

Seated narrow cable row 180lbs RPE 7
6
6
6

CGBP RPE 7
185 x 6
185 x 6
185 x 6

Dun:

Notes: stiff as Faak going in, that crazy warmup was awesome and felt decent by the time I was squatting. I took tons of vids and was hitting little tweaks. I think it went well for squats, I was concentrating on keeping the knees out and I could feel it in my outer glutes which I don't usually. It may not look much different tin the vids but I can see some subtle positive things going on. Did some vids from the front and also realized I am turning my right foot out a bit more than my left...fixed that up
Loved day 1!

http://youtu.be/L_J5CpxQ8Ig (http://youtu.be/L_J5CpxQ8Ig)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 25, 2016, 08:36:40 PM
Sounds like a wise plan Shawn.

Injury is a key indicator of issues lol.

Quite amazed that i have not been hurt badly in 4 months. Incorporating warm up and stretch out is what i seriously put that down to.
lol yes injury is a fantastic indicator of issues!!  Got to head that shit off now.  I actually felt like you today with the warmups in TSA, I actually loved it and took me from tin man….to not so tin man! 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 26, 2016, 12:59:29 AM
good first day Shawn..chuckling to myself remembering how you said you are starting this one light and then i see all these sets of 280. Beast man
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 26, 2016, 02:23:12 PM
Squats are looking great man!!  That's a ton of work in one day!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 26, 2016, 03:18:31 PM
Squats are looking great man!!  That's a ton of work in one day!

Agreed. How long did all of that take you?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on September 26, 2016, 03:51:11 PM
The deadlift looked strong.  I don't think you should do touch and go, but I definitely think you may have just thought about that second rep too long. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on September 26, 2016, 04:08:19 PM
Nice work. Squats looked good and strong. Keep up the hard work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 26, 2016, 08:42:52 PM
good first day Shawn..chuckling to myself remembering how you said you are starting this one light and then i see all these sets of 280. Beast man
Well I dunno after watching you kill that session today Andrew!!  It was a good day, I was tired and tight so happy with how it turned out.

Squats are looking great man!!  That's a ton of work in one day!
Thanks Brad, working on some new squat cues and hopefully I can fix my GM squats when things get heavy.  I think the most work was the warmups lol

Squats are looking great man!!  That's a ton of work in one day!
Thanks man, I really enjoyed day 1 of the program.  Day 2 tomorrow!

Agreed. How long did all of that take you?
Not sure, maybe 1 1/2 hours.  I took my time with squats and trying to figure out that massive warmup!

The deadlift looked strong.  I don't think you should do touch and go, but I definitely think you may have just thought about that second rep too long. 
Thanks Tooth, that's a great point.  I should have attacked the second one faster.  I think I was a bit overwhelmed with the first rep and felt I needed to summon the iron Gods if I wanted the second :P

Nice work. Squats looked good and strong. Keep up the hard work.
Thanks bud, I just saw your journal, I will pop in and check it out!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 26, 2016, 09:04:21 PM
Built a platform today, here's a tour of my dungeon
http://youtu.be/qqpKdFrdRH8 (http://youtu.be/qqpKdFrdRH8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 27, 2016, 07:27:53 AM
Nice setup Shawn. I like the squat rack. Unfortunately we don't even have one of those at my gym.  >:( But we do have a ton of cardio equipment.  :-[

Can't say I've ever seen a gym with a fireplace either. lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 27, 2016, 09:32:00 AM
Nice setup Shawn. I like the squat rack. Unfortunately we don't even have one of those at my gym.  >:( But we do have a ton of cardio equipment.  :-[

Can't say I've ever seen a gym with a fireplace either. lol
Thanks, it's been about a year since my wife gave me the nod to knock out a wall and build a gym. It's getting there now, the platform was the last on my list other than another bar which is on order.
I'm sure there will be 10 new things to get soon enough lol. Wifey does want a treadmill...
Haha ya when you live where I do, a fireplace is a good addition to any room of the house!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 27, 2016, 09:49:22 AM
Nice looking set up, is that a pellet stove?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 27, 2016, 10:25:18 AM
Nice setup Shawn. I like the squat rack. Unfortunately we don't even have one of those at my gym.  >:( But we do have a ton of cardio equipment.  :-[

Can't say I've ever seen a gym with a fireplace either. lol
Thanks, it's been about a year since my wife gave me the nod to knock out a wall and build a gym. It's getting there now, the platform was the last on my list other than another bar which is on order.
I'm sure there will be 10 new things to get soon enough lol. Wifey does want a treadmill...
Haha ya when you live where I do, a fireplace is a good addition to any room of the house!

I really wanna put one of those ventless gas fireplaces in my house. Too pricey for right now though.

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 27, 2016, 02:03:28 PM
TSA week1/day2
Morning Weight: 186.6

Warmup:
Cardiovascular:
-BB complex-10x BOR, RDL, hang clean, GM, OHP, squat
-leg swings x 10 front/back and side/side
-BW squat holds pushing knee out x 5 for 15sec then 10 BW squats

Lumpy roller: quads/ITB, glutes and piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kick
Glute bridge
Hollow rock

Deads:
135 x 6
225 x 5
315 x 3

Program sets:
405 x 4 vid MG
405 x 4 MG switched hand forward
405 x 4 vid versagrip. LS RPE 7

Bench:
Warmup:
-band pull aparts x 20 low/20 high
-band dislocations x 10
-1 arm band pull aparts
-lat pulldown x 10

CGBP bar x 10
Ultra wide bar x 10
Comp grip x 10

135 x 6
185 x 3

Program sets: (last rep paused on all sets)
215 x 5
215 x 5
215 x 5
215 x 5. LS RPE 8

Pendlay rows:
135 x 6
225 x 6
225 x 6
225 x 6 @ RPE 7.5

BW standing calf raises x 100

BFR BW standing calf raises, 10 seconds rest:
30
15
10

25 min sauna/cold shower

Dun:

Notes: came in real tight again, squats were light the other day but I am feeling them. The last couple weeks of JC has little volume and high intensity so once the volume comes back so does the DOMS.
New platform is minty, but it's slippery lol. Barefoot solved that nicely. Deads went ok for being so sore, I am trying to switch up my mixed grip as I go but my second set I started to tear into a callouse so put versas on last set.
Bench felt good, paused all my last reps with more in the tank.
Threw a couple calf exercises in so they don't get any smaller

Day off tomorrow and hit it again Thursday and Friday.

http://youtu.be/iEEc2VPoa7E (http://youtu.be/iEEc2VPoa7E)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 27, 2016, 02:30:24 PM
Deadz looked light for you.

Digging the new platform you built!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 27, 2016, 02:48:44 PM
Great looking DL's Shawn!   ditto on the platform, looks great!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 27, 2016, 07:28:12 PM
Nice looking deads Shawn! good job breaking in the platform with 4pps....
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 27, 2016, 08:23:57 PM
Nice looking set up, is that a pellet stove?

Thanks Bando, no it's a free standing natural gas stove.  It has blower on it that really heats  up the basement well!

Nice setup Shawn. I like the squat rack. Unfortunately we don't even have one of those at my gym.  >:( But we do have a ton of cardio equipment.  :-[

Can't say I've ever seen a gym with a fireplace either. lol
Thanks, it's been about a year since my wife gave me the nod to knock out a wall and build a gym. It's getting there now, the platform was the last on my list other than another bar which is on order.
I'm sure there will be 10 new things to get soon enough lol. Wifey does want a treadmill...
Haha ya when you live where I do, a fireplace is a good addition to any room of the house!

I really wanna put one of those ventless gas fireplaces in my house. Too pricey for right now though.


Ya it's nice for a cinderblock basement, really takes out the dampness down there. They are pretty damn expensive though  >:(

Deadz looked light for you.

Digging the new platform you built!
Thanks Eric, reads were scheduled at 77% so not too bad today.  I was quite tight though so they felt heavy enough. New platform was sweet but damn slippery lol.  I usually do deads in socks but had to go barefoot today…don't know if I broke any gym rules  8)
Great looking DL's Shawn!   ditto on the platform, looks great!
Thanks Brad, new platform was fun, now just need my new bar to come in so I can leave one set up there!

Nice looking deads Shawn! good job breaking in the platform with 4pps....
Thanks Andrew, was a very heavy scheduled day but heavy enough to break that baby in!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on September 27, 2016, 09:08:50 PM

Nice work and new platform!?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 28, 2016, 05:51:32 AM
Good to see the new platform in use.  Some solid work on those deads Shawn.  The setup is really nice and a good use of the space.  Can't believe it's a been a year already since you did that.  Time flies  :o


I'm sure there will be 10 new things to get soon enough lol. Wifey does want a treadmill...



Yeah I thought that too awhile back and convinced my wife that I had everything I needed (more than once).  My new bench should be here any day ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 28, 2016, 10:31:22 PM

Nice work and new platform!?
Thanks Trev, things will be lighter for a bit but will ramp up. Yup the new platform was supposed to go with my new bar....fucker isn't in for another 2 weeks though!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 28, 2016, 10:34:55 PM
Good to see the new platform in use.  Some solid work on those deads Shawn.  The setup is really nice and a good use of the space.  Can't believe it's a been a year already since you did that.  Time flies  :o


I'm sure there will be 10 new things to get soon enough lol. Wifey does want a treadmill...



Yeah I thought that too awhile back and convinced my wife that I had everything I needed (more than once).  My new bench should be here any day ;D
Thanks Dave it was fun to deadlift outside of my rack with a solid price of maple under the feet. Might even cut a price to put under my rack for squats instead of standing on the rubber mat...dunno yet
Yup just keep sneaking in the equipment lol, your gonna love that bench, and don't forget it will add 50lbs to your 1 Rm!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 29, 2016, 08:51:47 AM
TSA week 1/day 3
Morning weight: 187.6

5:45am

Warmup:
Cardiovascular:
-BB complex 10x BOR, RDL, hang clean, GM, OHP, squat
-leg swings front/back, side/side x 10
-BW squat holds x15 sec x 5, 10 BW squats (used band around knees to mimic hip circle)
-lumpy roller quad/ITB, gloots and piriformis

Dynamic stretch:
-shoulder roll
-cat/camel
-donkey kicks
-glute bridge

Squats:
Bar x 5 paused
135 x 5
225 x 3

Program sets:
265 x 7
265 x 7
265 x 7 LS RPE 7

OHP
135 x 8
135 x 8 @ RPE 7.5

Narrow cable row 180lb plate load:
10
10
10 @ RPE 7.5

Glute thrusts:
135 x 4
135 x 4
135 x 4 @ RPE 7

Dun:

Notes: decent workout for the morning. I like squats even less that early in the morning... so surprised! Rushed to finish but got it all in and was a ball of sweat after.
Bar humps were awkward, always thought they were gay as Faak so never tried them. Hard time balancing the bar.
It's done, I am happy I don't have to slug it out after work.

Ugly squat view for ugly squat

http://youtu.be/YxmZXWlMZmQ (http://youtu.be/YxmZXWlMZmQ)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 29, 2016, 10:18:27 AM
New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 29, 2016, 10:36:05 AM
New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.
Ya I finished up JC last week and realized my squat needs some serious form attention. Dave and I are doing the TSA (the strength athlete) 9 week intermediate program.  Like it so far and the lighter squat percentages at the beginning is giving me the opportunity to work on some form tweaks without losing ground. Bar humps were harder than I thought lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: AlexanderOmand on September 29, 2016, 12:09:20 PM
RPS is headed to Canada this weekend. Not sure if you knew that.
I do realize that Ontario is fairly large, and it could easily be a 16 hour drive for you, but figured I'd give you the info if you wanted to go see an RPS Meet.

Mercury Strength and Conditioning
550 Cataraqui Woods Dr, Kingston, Ontario K7P 2Y5

If you decide to go, tell Gene and Ame, I said hi.

Alexander
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on September 29, 2016, 03:16:22 PM
New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 

Nice squatting Shawn, especially that last set.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on September 29, 2016, 03:23:22 PM
lol @ bar humps...I'm guessing it's lying hip thrusts.  Great job though

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: AlexanderOmand on September 29, 2016, 04:52:33 PM
Glute Bridge?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on September 29, 2016, 05:10:27 PM
New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 



Was wondering the same thing
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on September 29, 2016, 05:13:28 PM
New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 



Was wondering the same thing

(https://bretcontreras.com/wp-content/uploads/7bi68.gif)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 29, 2016, 10:06:43 PM
RPS is headed to Canada this weekend. Not sure if you knew that.
I do realize that Ontario is fairly large, and it could easily be a 16 hour drive for you, but figured I'd give you the info if you wanted to go see an RPS Meet.

Mercury Strength and Conditioning
550 Cataraqui Woods Dr, Kingston, Ontario K7P 2Y5

If you decide to go, tell Gene and Ame, I said hi.

Alexander
Thanks Alexander, much appreciated.  Unfortunately you are correct and Kingston is about a 16hour drive but would have loved to check it out!

New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 

Nice squatting Shawn, especially that last set.
Thank Eric, ya glute thrusts/bridges with the bar across your lap shoulders on the bench and hump dat bar!!  Squatting was a bummer…revealed some more stuff I need to fix >:(


lol @ bar humps...I'm guessing it's lying hip thrusts.  Great job though


lol, ya hip thrusts…first time doing them, they need some work.  Damn squat needs more though


Glute Bridge?
yessir..you are correct!

New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 



Was wondering the same thing
Glute thrusts…awkward movement!

New program?

"Bar humps" had me laughing. I've done those in the past but could not get balanced either.

bar humps? 



Was wondering the same thing

(https://bretcontreras.com/wp-content/uploads/7bi68.gif)
haha that is some funny shit!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on September 29, 2016, 11:12:18 PM


(https://bretcontreras.com/wp-content/uploads/7bi68.gif)

Now that's an image I could have done without😖
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 30, 2016, 02:33:04 PM
TSA wk1/day4
Morning Weight: 187.6lbs

Warmup:
Cardiovascular:
BB complex
-leg swings front/back, side/side
-hip circle BW squat holds x 5 then 10 BW air squats

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridge
Hollow rock

Bench warmup:
Band pullaparts
1 arm pullaparts
Lat pulldowns

Bench:
CGBP bar x 10
Ultra wide bar x 10
Comp. bench bar x 10

135 x 5
185 x 3 paused

Program sets:
225 x 4 all paused
225 x 4 vid paused
225 x 4 paused RPE 7.5

Deads, paused 1 inch off floor
135 x 6
225 x 5
315 x 1

Program sets:
355 x 3
355 x 3 vid RPE 8

Pendlay Row:
225 x 5
245 x 5
245 x 5
245 x 5 RPE 7

CGBP
135 x 6
205 x 3
215 x 3 RPE 7.5

Dun:

Notes: good workout, bench is still light this week so did all sets paused. 1 inch paused deads were new, but not too bad. Pendlays were light, CGBP felt strong and will increase next week. Week 1 down, will start week Sunday. So far enjoying the program a lot


http://youtu.be/T9ptH_YjMho (http://youtu.be/T9ptH_YjMho)

http://youtu.be/zM8QhanOUHo (http://youtu.be/zM8QhanOUHo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on September 30, 2016, 03:07:03 PM


(https://bretcontreras.com/wp-content/uploads/7bi68.gif)

Now that's an image I could have done without😖

the smile makes it rather creepy doesn't it? It's a completely different thing watching a female do it.  ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on September 30, 2016, 03:59:41 PM


(https://bretcontreras.com/wp-content/uploads/7bi68.gif)

Now that's an image I could have done without😖

the smile makes it rather creepy doesn't it? It's a completely different thing watching a female do it.  ;)


In for the female version



Nice work on the bench and deads. Looking strong.  Never would have thought to pause just off the ground like that. Does that help  with accelleration?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 30, 2016, 04:09:37 PM


(https://bretcontreras.com/wp-content/uploads/7bi68.gif)

Now that's an image I could have done without😖

the smile makes it rather creepy doesn't it? It's a completely different thing watching a female do it.  ;)


In for the female version



Nice work on the bench and deads. Looking strong.  Never would have thought to pause just off the ground like that. Does that help  with accelleration?
Haha yes...would much rather see the ladies in bar humpin action lol.

So, I have never done paused deads before but they are a part of this program. I imagine it's going to build more speed off the ground, as well as working the lockout. You take all the momentum off the floor away when you pause, so basically have to restart the pull off the floor and power through.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on September 30, 2016, 09:30:53 PM
mirin those paused deads Shawn, and your rows are off the charts!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on September 30, 2016, 09:40:08 PM
mirin those paused deads Shawn, and your rows are off the charts!!
Thanks Andrew, the pauses were pretty cool, definitely made the weight heavier lol. Rows felt good today and had way more in the tank, but that's what the program called for.
Loved that squat vid bud, your progress is exceptional!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on September 30, 2016, 10:34:55 PM
Nice work man.  Pause bench looks good and nice to see what pause deads look like.  I'll catch up tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 01, 2016, 08:24:51 AM
Nice job on the paused bench Shawn. That's perfect for a meet.

I was completely not visualizing the paused DL the way you meant them. Now that I saw the video it makes sense but for the life of me I couldn't figure out what you meant at first. They look like an effective way of building some great strength off the floor to midpoint on the calf.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 01, 2016, 07:51:26 PM
That gif was very creepy. This is way better. You're welcome

(http://www.bodybuilding.com/fun/images/2014/build-the-perfect-booty_graphics_bsn-3.jpg)

Those paused DL's were insane. Looking jacked too Shawn.  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 02, 2016, 11:20:35 PM
TSA week 2/day 1
No weigh in

Late one today, I was beat after nights lastnight and slept till 5pm

Warmup:
Cardiovascular
-BB complex with bar
-leg swings
-hip circle BW baby makers then 10 BW squats
-lumpy roller right adductors, quads, ITB, glutes and piriformis

Dynamic Stretch:
-shoulder roll
-cat/camel
-donkey kicks yeehaw
-glute bridges
-hollow rocks

Squats: new setup practice
Bar x 5
Bar x 5
135 x 5
225 x 3
275 x 1

Program sets with new setup:
290 x 5
290 x 5
290 x 5 vid
290 x 5
290 x 5 vid RPE 8

Bench:
Warmups:
Band pullaparts/dislocations
Lat pulldowns x 10
Single arm pullaparts

Bar x 10 CGBP
Bar x 10 ultra wide
Bar x 10 competition grip
135 x 5
185 x 3

Program sets:
210 x 7
210 x 7
210 x 7
210 x 7. RPE 10

Narrow cable row plate load:
180 x 6
180 x 6
180 x 6
180 x 6 RPE 8

CGBP:
185 x 6
185 x 6 RPE 9.5
175 x 6
155 x 6

Dun:

Notes: didn't mean to sleep all damn day today but guess I needed it. Wasn't looking forward to this at all, head wasn't into it.
So...I changed my squat grip out about an inch, I changed from thumbless grip with wrists cupping the bar down, to closed grip with my wrists slightly bent back trying to keep my elbows closer in line with my body. Please make some honest comments on the vids about if they are looking better or not. IMO it's better...but wtf do I know.
It felt good but different for sure so finding a new balance point was a bit of a challenge etc.
I didn't feel strong at all but got my reps in, bench killed me by the last set and CGBP I just continued to die lol.
It was a long workout today...
Very happy it's under the belt


http://youtu.be/0Cxc29yFg44 (http://youtu.be/0Cxc29yFg44)


http://youtu.be/Ea5ZTgjbKOU (http://youtu.be/Ea5ZTgjbKOU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 02, 2016, 11:24:29 PM
Nice work man.  Pause bench looks good and nice to see what pause deads look like.  I'll catch up tomorrow

Thanks Dave…and catch up you did!  I almost didn't get my workout in today…but hacked it out…it was long…and tiring

Nice job on the paused bench Shawn. That's perfect for a meet.

I was completely not visualizing the paused DL the way you meant them. Now that I saw the video it makes sense but for the life of me I couldn't figure out what you meant at first. They look like an effective way of building some great strength off the floor to midpoint on the calf.

Thanks Eric, ya the paused deads were interesting and pretty tough.  Should be a great addition.

That gif was very creepy. This is way better. You're welcome

([url]http://www.bodybuilding.com/fun/images/2014/build-the-perfect-booty_graphics_bsn-3.jpg[/url])

Those paused DL's were insane. Looking jacked too Shawn.  8)

Atta boy Eric…my journal is back on track with that pic 8)  Thanks man, the paused DL's are just gonna get heavier each week now!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 03, 2016, 05:19:39 AM
Little tweaks should help.  I'm with you on making too many will screw with the head too much.  I'm sure some of the guys will come in and notice if it's working or not.  Remember what Tim posted in my journal that it will take a few sessions to click.  Keep after the little ques.  I found focusing on tightening my lats and elbows to really help.


Extra sleep FTW ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 03, 2016, 07:31:18 AM
Damn that was a ton of work Shawn. The squats look ok to me, but what do I know... ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on October 03, 2016, 09:36:47 AM
Man, I really admire your workouts.  Good stuff.  The idea of doing paused deads scares me.  Cool to see the video though.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on October 03, 2016, 11:21:29 AM
Nice job on the paused bench.  Looked easy.

And, thanks Eric for that epic pic.  I totally agree, the other one was creepy. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 03, 2016, 01:08:29 PM
I like the new grip set up a lot better,  i think it sets you up to stay tighter in the upper body. I was so busy checking your form that i overlooked the work actually done. 5 sets of 290x5 is putting in some work Shawn! Looks like the big bumpers are across the room now at the DL platform so it will be the York iron on the bar from here on out with the squats? That Iron Doesnt look as big on the bar but there's something about that clanking of the iron whilst squatting that sparks some good nostalgia
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 03, 2016, 02:34:20 PM
Offday accessories
Morning weight: 184.5lbs

Did some stretching and back mobilty work

Calves:

BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20

1 leg donkey BW donkey calf raises:
20/20/20/20/20

Tibialis Anterior with 45lb bumper on top of foot, raise from floor:
12/10/11/10/8

BB curls:
60 x 15
60 x 15
60 x 15
60 x 15

Side laterals 25lbs:
12
12
12
12

Hammer curls 25lbs:
12
12

20 min sauna/cold shower

Dun:

Notes: wanted to get a few things in today that I have been slacking on lately.
Deads tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 03, 2016, 02:46:59 PM
Little tweaks should help.  I'm with you on making too many will screw with the head too much.  I'm sure some of the guys will come in and notice if it's working or not.  Remember what Tim posted in my journal that it will take a few sessions to click.  Keep after the little ques.  I found focusing on tightening my lats and elbows to really help.


Extra sleep FTW ;D
Thanks Dave, I was thinking that about the tweaks as well, give them some time to get used to and try to perfect them.  I was happy with how they went the first time so that's good, now I can work on making them better yet.

Damn that was a ton of work Shawn. The squats look ok to me, but what do I know... ;)
Thanks Eric…I was thinking the same about the work last night as well, seemed like the never ending workout!  I think you know much more than you think and you don't have to squat 600 to help this guy out :)

Man, I really admire your workouts.  Good stuff.  The idea of doing paused deads scares me.  Cool to see the video though.
Thanks for popping in Toby, been lurking your journal and finally jumped in.  The paused deads are new to me and they are a tad scary.  They are done with pretty low percentages in the program so shouldn't kill me lol.

Nice job on the paused bench.  Looked easy.

And, thanks Eric for that epic pic.  I totally agree, the other one was creepy. 
Thanks Tooth!  Figured I better start adding the pauses in where I can.  Eric is a gentleman and a scholar  8)


I like the new grip set up a lot better,  i think it sets you up to stay tighter in the upper body. I was so busy checking your form that i overlooked the work actually done. 5 sets of 290x5 is putting in some work Shawn! Looks like the big bumpers are across the room now at the DL platform so it will be the York iron on the bar from here on out with the squats? That Iron Doesnt look as big on the bar but there's something about that clanking of the iron whilst squatting that sparks some good nostalgia
Thanks Andrew, I definitely agree and will stick with this from here on out and try to make it better.  A bit more work is needed in keeping the lats tense but I was surprised how well it actually went.  It was a long workout….head was just not in it but I don't like to miss a session because I feel lazy.  Glad I got it done.  Ya all my bumpers were over at my platform….like 20 feet away….nobody got the time or energy for that shit….the iron plates were right there lol.  I love the sound of the iron plates clanking as well, it's plain awesome.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 03, 2016, 02:49:26 PM
All I read was

blah
blah
blah

20 minute sauna

blah
blah

LMAO Seriously though it looks like you got some good stuff done today. That TA with 45lb plate does not sound fun at all.  :S
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 03, 2016, 03:31:09 PM
Off day lifting for fun sessions are like a day on vacation. Totally relaxing.

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 03, 2016, 07:32:21 PM
I was wondering when you were going to get the calves in lol Wouldn't be surprised if you have a seated calf machine or a block of wood or something in every room in your house ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 04, 2016, 04:14:19 PM
TSA week2/day2
Morning weight: 187.7lbs

Warmup:
Cardiovascular:
-BB complex
-leg swings
-BW squat holds 15sec x 5 then BW air squats x 10 (bands arounf knees)
-lumpy roller quads, ITB, adductors, glute/piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridge
Hollow rock

Deads:
135 x 6
225 x 5
315 x 3

Program sets: (versas except last set mixed grip)
420 x 4
420 x 4 vid
420 x 4
420 x 4 vid. RPE 7.5

Bench:
Warmup:
Band pullaparts high/low
Band dislocations
Lat pulldowns
1 arm band pullaparts

Bench:
CGBP x 10 bar
Ultrawide x 10 bar
Comp x 10 bar

135 x 5
185 x 3

Program sets, last rep paused each one:
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5 vid RPE 8.5

Pendlay Rows:
225 x 6
245 x 6
255 x 6
265 x 6 @ RPE 9

Dun:

Notes: good workout today, deads felt good, bench felt strong, Pendlays felt strong!!


http://youtu.be/TYxg94EwyW0 (http://youtu.be/TYxg94EwyW0)

http://youtu.be/NfHNuPmsun4 (http://youtu.be/NfHNuPmsun4)

http://youtu.be/wBAN32fCZCo (http://youtu.be/wBAN32fCZCo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 04, 2016, 04:54:32 PM
All I read was

blah
blah
blah

20 minute sauna

blah
blah

LMAO Seriously though it looks like you got some good stuff done today. That TA with 45lb plate does not sound fun at all.  :S
haha that's about it Eric. The sauna was good anyway 8)

Off day lifting for fun sessions are like a day on vacation. Totally relaxing.


It's a nice break from smashing heavy compounds that's for sure!


I was wondering when you were going to get the calves in lol Wouldn't be surprised if you have a seated calf machine or a block of wood or something in every room in your house ;D
I know…I realized it had been a long time since I smashed the skinny bastards!!  Sore today!  Good idea about a calf station in every room…..might have to rig that up at the hospital as well lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on October 04, 2016, 05:17:38 PM
Super duper workout today with nice volume on heavy deadz, and on the bench.  Good videos, and I love the front double bi! 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 04, 2016, 05:38:33 PM
Good session, TSA programming looks good so far. Bench and deads looking strong, like that pause bench at the end. Do you use chalk on your deads? Everything looks real clean on your new lifting platform. My area is littered with chalk, but i'm addicted to that stuff. I even like using it for bench  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 04, 2016, 06:04:35 PM
Nice work man!!! Those deads and bench looked easy peasy and definitely rivaling John with the dance moves ;D   I'll join in on head nods and stuff but that's where this guy draws the line
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 04, 2016, 10:05:10 PM
Super duper workout today with nice volume on heavy deadz, and on the bench.  Good videos, and I love the front double bi! 
Thanks Toby, the new program is pretty cool, loving it so far!  lol, I get a bit bored by myself in the basement sometimes :o
Good session, TSA programming looks good so far. Bench and deads looking strong, like that pause bench at the end. Do you use chalk on your deads? Everything looks real clean on your new lifting platform. My area is littered with chalk, but i'm addicted to that stuff. I even like using it for bench  ;D
Thanks Andrew, I am loving the program so far.  It's also a great opportunity to clean up my squats right now and still work on gaining strength.  That is the primary reason I switched TBH. My squat numbers were outgrowing my shitty form and was on the verge of seriously hurting myself. I was pretty worried that things were just going to get much worse with another JC cycle. 
Funny you mention chalk….I just got a box in the mail last week and have been using it. I was using liquid chalk before that. I didn't use much on the platform today as I used versa's for all but my last set. My bar is dam aggressive and tore my hand up a bit last week.  The area under my rack is getting messy from bench now though and even used chalk on my last squat session.

Nice work man!!! Those deads and bench looked easy peasy and definitely rivaling John with the dance moves ;D   I'll join in on head nods and stuff but that's where this guy draws the line
Thanks Dave, the weights felt good today and had more in the tank every set.  I won't ever out dance Bacon….that kid isn't even white I don't think :S
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 05, 2016, 12:08:29 AM
love that good chalk. I'd put it on my cereal for breakfast if i could  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 05, 2016, 12:27:14 PM
Vid had me chuckling.
Form on deadz was great.

I love chalk but our custodian doesn't. I got tired of playing hide and seek with the chalk and haven't used it for a while. But, I haven't needed it at our work gym for a while. I'm betting once the heat gets turned on before it's even cold I'll have to bring some over with me again.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on October 05, 2016, 01:26:18 PM
Awsome work Shawn. You got some moves there  :banana: although I don't think I could deadlift to that. cool song though. Making some nice progress. good work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on October 05, 2016, 02:40:27 PM
Strong pulling shawn, great job!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 05, 2016, 03:28:34 PM
TSA week 2/Day 3
Morning Weight: 188.2

Warmups:
Cardiovascular:
BB complex
Leg swings
Baby makers/bw squat with band mimicking hip circle

Lumpy roller right adductor, quads, ITB, glutes piriformis

Dynamic Stretch:
Shoulder Roll (on all 4's)
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Squats:
Bar x 6 paused
135 x 5
225 x 3

Program sets:
275 x 7
275 x 7 vid
275 x 7
275 x 7 vid @RPE 8

OHP
135 x 8
135 x 8
135 x 8 @RPE 9.5

Narrow cable row (plate load)
170 x 10
170 x 10
170 x 10 @RPE 9.5

Glute BB Thrusts:
135 x 6
135 x 6
135 x 6 @RPE 8.5

25min sauna/cold shower

Dun:

Notes: supposed to be offday today, but it was do this session today or early azz tomorrow. Today won hands down. Sucked squatting the day after deads...
But 5:30am squats suck worse
Went ok, still fumbling around with my form, trying to point my toes out more come in/out of the hole more evenly, spreading knees...lots going on in my brain today but probably doesn't show any different in my vids lol.
Dun, good workout, bar humps a bit better today but still hard and awkward. Used a pillow and held the bar with my hands today to stabilize it and worked better!

http://youtu.be/MZ76YisSdQ0 (http://youtu.be/MZ76YisSdQ0)

http://youtu.be/ZR-TVyAGri0 (http://youtu.be/ZR-TVyAGri0)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 05, 2016, 03:34:16 PM
love that good chalk. I'd put it on my cereal for breakfast if i could  ;D
lol, in for Andrew doing chalk lines!

Vid had me chuckling.
Form on deadz was great.

I love chalk but our custodian doesn't. I got tired of playing hide and seek with the chalk and haven't used it for a while. But, I haven't needed it at our work gym for a while. I'm betting once the heat gets turned on before it's even cold I'll have to bring some over with me again.
Thanks Eric, ya chalk is damn messy…I may get pissed off at myself yet lol

Awsome work Shawn. You got some moves there  :banana: although I don't think I could deadlift to that. cool song though. Making some nice progress. good work.
Ya…I am pretty much the whitest dood around when it comes to dancing….think I go a bit batchit crazy training alone sometimes.  Thanks man

Strong pulling shawn, great job!
Thanks Brad!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 05, 2016, 06:30:33 PM
Nice work on those squats.  Form looking good to me.  Had to laugh at batchit crazy training alone.  You gotta get Dave back over there!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 05, 2016, 08:02:23 PM
Nice work on those squats.  Form looking good to me.  Had to laugh at batchit crazy training alone.  You gotta get Dave back over there!
Thanks Dave, form still needs work but coming along. Cuz is going through round 2 with his now "ex-wife" so things are pretty crazy with him right now. He is running, doing the odd weight workout at home and taking Krav classes. Still losing weight anyway so that's what's important for him.
Wifey started TSA this week...but she won't train with me!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 05, 2016, 08:06:15 PM
lol how come she won't train with you anymore?  What'd you do?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 05, 2016, 08:30:41 PM
lol how come she won't train with you anymore?  What'd you do?
Haha she never did train with me, just that once and came down for spots once in a while. I make her send me vid lol. Think she got all offended when I was trying to teach her something once....
She "prefers" to roll alone apparently
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 07, 2016, 08:47:59 AM
TSA week2/Day 4
Morning Weight: 190lbs
5:30am

Cardiovascular warmup:
BB complex
Leg swings
Hip circle paused squats x 5, hip circle BW squats x 10
Lumpy roller quads, ITB, glutes, piriformis

Dynamic Stretch:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench warmup:
Band pullaparts
Single arm pullaparts
Lat pulldowns
Band dislocations

Bench:
CGBP bar x 10
Ultra wide bar x 10
Comp bar x 10

135 x 5
185 x 3

Program sets-all paused
230 x 4
230 x 4
230 x 4
230 x 4 @RPE 8.5 vid

CGBP
225 x 3
225 x 3
225 x 3 @RPE 8.5

Paused deads off floor:
135 x 6
225 x 3
315 x 1

Program sets:
370 x 3
370 x 3 vid
370 x 3 @RPE 8

Pendlay Rows:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 @RPE 7

Dun:

Notes: good workout, bench was strong. Deads felt ok but back was tight. Kept Pendlays light with short rest to make it to work on time

http://youtu.be/2JDcI6MnQB4 (http://youtu.be/2JDcI6MnQB4)

http://youtu.be/utrP3Ctd1vs (http://youtu.be/utrP3Ctd1vs)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 08, 2016, 04:45:10 PM
Offday chit
Morning weight: 188.2

Mobility:
Brromstick GM paused narrow/wide and twists
-lumpy roller: adductors, glutes, piriformis
-hip circle: monster walks, side steps, BW squats
-baby makers 30 sec holds x 4

Calves:

BW block raises x 100

Seated calf machine 120lbs:
22/22/22/22/22/22

1 leg donkey raises:
21/21/21/21/21/21

Bloodflow Restriction standing BW block raise, 10 sec rest:
30
15
10

Tibialis Anterior with bumper on foot, raise from floor:
13/12/10/10/9

DB side laterals 30lbs:
15
15
15
15

Olybar curls:
Bar x 20
65 x 12
65 x 12
65 x 12

Hammer curls 30lbs:
12
12

Dun:

Notes: just a mess around day, bit of mobility, some hip circle work and bro stuff. Have to work nights tonight and tomorrow night. Going to be tough to squeeze in my program day tomorrow between sleep, thanksgiving dinner and night shift but will probably get it done.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 09, 2016, 07:32:54 PM
TSA week3-Day 1
Afternoon weight after night shift sleep: 189

Warmup:
Cardiovascular
-BB complex
-leg swings
-baby makers x 5 then 10 air squats with hip circle
-lumpy roller right adductor, quads, ITB, glutes, piriformis

Dynamic stretch:
-shoulder rolls
-cat/camel
-donkey kick
-glute bridge
-hollow rock

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

Program sets:
300 x 5
300 x 5
300 x 5 vid
300 x 5
300 x 5 @RPE 8 vid

Bench:
-band pullaparts
-band dislocations
-lat pulldowns
-1 arm pullaparts

CGBP bar x 10
Wide bar x 10
Comp bar x 10

135 x 5
185 x 3

Program Sets:
220 x 7
220 x 7
220 x 7
220 x 6 (-1) @ RPE 10

Narrow cable rows:
180 x 6
180 x 6
180 x 8
180 x 8 @ RPE 8.5

CGBP:
175 x 6
185 x 6
185 x 6
185 x 6 @ RPE 8.5

Dun:

Notes: had to sacrifice sleep to get this one in. Went ok, hips were a bit sore from hip circle work for squats but not too bad.
Bench was hard on this day againand couldn't get my last rep. CGBP was better this day than last week though.
Good workout for zombie mode.
Off to eat Turkey, Happy Thanksgiving to my Canadian brahs!


http://youtu.be/eCKTcQn9oWU (http://youtu.be/eCKTcQn9oWU)


http://youtu.be/Ql8rQjBRFYE (http://youtu.be/Ql8rQjBRFYE)


Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 09, 2016, 07:42:41 PM
Those reps looked great. Enjoy the turkey!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 09, 2016, 09:51:38 PM
Those reps looked great. Enjoy the turkey!
Thanks Dave, don't know about great but I will take "better" any day of the week:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on October 10, 2016, 09:29:30 AM
Super workouts Friday and Sunday, with a Saturday fun day thrown in there to pump up the bi's.  I'm always impressed with your reps/sets at the weights that you use, and I really like the videos.  Those paused deads still blow my mind.

Hope you and your family had a fantastic Thanksgiving meal!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 10, 2016, 06:21:07 PM
nice heavy workout with squats and bench. Perfect to do right before Thanksgiving. Time to eat and lock in those gainz!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 10, 2016, 09:32:21 PM
Super workouts Friday and Sunday, with a Saturday fun day thrown in there to pump up the bi's.  I'm always impressed with your reps/sets at the weights that you use, and I really like the videos.  Those paused deads still blow my mind.

Hope you and your family had a fantastic Thanksgiving meal!
Thanks Toby, feeling a tad beat up today so happy to take it off. Glad you enjoy the vids lol.  Thanksgiving was really good, I worked nights all weekend as well so it was a fast and busy weekend.

nice heavy workout with squats and bench. Perfect to do right before Thanksgiving. Time to eat and lock in those gainz!
Thanks Andrew, definitely ate many gainz this weekend!  Bloated up like a water balloon as I type 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on October 10, 2016, 10:58:15 PM
Some slick work there Shawn. Hope your thanksgiving was great. Perfect time for a mini bulk
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 11, 2016, 02:45:45 PM
Turkey day in October? Canadians!!!! Haha Hope you and the family had a great holiday. Now get yo ass back in da gym.  ;)  :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 11, 2016, 03:28:07 PM
TSA week 3/day 2
Morning weight: 188.5

Warmup:
Cardiovascular:
BB complex
Leg swings
Hip circle side walks
Baby makers x 5 then 10 air squats with hip circle
Lumpy roller right adductor, quads, ITB, glutes piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

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

Program sets:
430 x 4 MG vid
430 x 4 versa
430 x 4 versa
430 x 4 versa vid @ RPE 8

Bench:
Band pullaparts high/low/single arm
Band dislocations
Lat pulldowns

CGBP bar x 10
Wide bar x 10
Comp bar x 10
135 x 5
185 x 3
205 x 1

Program sets:
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5 LR pause vid @RPE 8.5

Pendlay Rows:
245 x 6
245 x 6
245 x 6
245 x 6 @RPE 9

25 min sauna/cold shower

Dun:

Notes: decent workout. Was tight going in but once again got in the groove!

http://youtu.be/Nb8oat0SEhE (http://youtu.be/Nb8oat0SEhE)

http://youtu.be/oRWcm9xNR7M (http://youtu.be/oRWcm9xNR7M)

http://youtu.be/H-XHm__So9E (http://youtu.be/H-XHm__So9E)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 11, 2016, 03:40:53 PM
Some slick work there Shawn. Hope your thanksgiving was great. Perfect time for a mini bulk
Thanks bud, I worked nights all weekend but managed to drive some good eats in me :)

Turkey day in October? Canadians!!!! Haha Hope you and the family had a great holiday. Now get yo ass back in da gym.  ;)  :D
Ya man, we get the early feast 8)  It was a good weekend, back in gym today 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 12, 2016, 01:58:31 PM
230 on bench is looking light for you and a great pause on the last rep of the last set  :thumbsup:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on October 12, 2016, 07:21:02 PM
Turkey day in October? Canadians!!!! Haha

Turkeys would be frozen up here if we had it in november like you guys.

Nice work shawn. Progressing well me thinks.  All the protien and carbs sure to boost the gainz
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 13, 2016, 03:53:45 PM
TSA week 3, day 3
Morning weight: 189.6

Warmup:
Cardiovascular:
BB complex
Leg swings
Baby makers x 5, air squats with hip circle x 10
Lumpy roller right adductor, quads, ITB, glutes and piriformis

Dynamic stretch:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats: (all sets up to program set 2 tried with thumbless grip)
Bar x 6 paused
135 x 5
225 x 3
275 x 1

Program Sets:
285 x 7
285 x 7 vid (back to thumb over)
285 x 7
285 x 7 vid @ RPE 9

OHP
135 x 8
135 x 8
135 x 8 @ RPE 9

Narrow cable row (plate load)
170 x 10
170 x 10
170 x 10
170 x 10 @RPE 9

Glute Thrusts:
135 x 6
155 x 6 bump
155 x 6 @RPE 8

Dun:

Notes: decent workout, tried thumbless grip up to my first working set of squats but it just doesn't feel as good. Feels like I am having to constantly fight to keep my elbows from chicken winging. Switched back to full grip and felt much better, the grip itself seems to help me get tight in the lats better. No more changes, going to try to improve on what I got.
Last set of squats, last rep I felt the fatigue set in making that set an RPE 9.
The rest went decent, bar humps feeling better and bumped the weight a bit.

http://youtu.be/UP6Z8Vby2xI (http://youtu.be/UP6Z8Vby2xI)

http://youtu.be/wSFi-84j3Vg (http://youtu.be/wSFi-84j3Vg)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 13, 2016, 03:55:44 PM
230 on bench is looking light for you and a great pause on the last rep of the last set  :thumbsup:
Thanks Eric, bench is feeling ok for the most part on this program. Hopefully some gainz will be at the end of the tunnel!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 13, 2016, 03:57:42 PM
Turkey day in October? Canadians!!!! Haha

Turkeys would be frozen up here if we had it in november like you guys.

Nice work shawn. Progressing well me thinks.  All the protien and carbs sure to boost the gainz
Lol yup those poor turkeys wouldn't stand a chance!
Thanks man, working hard anyway:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 13, 2016, 04:00:36 PM
Squats, shoulders and upper back lifting session....check!

Weird, I can go back and forth with thumb/thumbless grip on squats without much issue.

230 on bench is looking light for you and a great pause on the last rep of the last set  :thumbsup:
Thanks Eric, bench is feeling ok for the most part on this program. Hopefully some gainz will be at the end of the tunnel!

Well, it looks like it's climbing so that's good.

We are officially the same weight 189.6, but you've got more LBM than I do....and your squats are heavier....and your DL is heavier....  :( at least I've got bench...  ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 14, 2016, 08:03:12 AM
TSA week 3, day 4
Morning weight: 187.6

5:20am

Warmup:
Cardiovascular:
BB complex
Leg swings
Baby makers x 5, bw air squats with hip circle x 10

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
Band pullaparts low/high and 1 arm
Lat pulldowns
Band dislocations

CGBP bar x 10
Wide bar x 10
Comp. bar x 10

135 x 5
185 x 3
225 x 1

Program sets:
240 x 4 - all paused
240 x 4
240 x 4
240 x 4 @RPE 9

CGBP
225 x 3
225 x 3
225 x 3 @RPE 9

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

Program sets paused:
385 x 3 vid
385 x 3
385 x 4 @RPE 8

Pendlay Rows EMOM
225 x 5
245 x 5
245 x 5
245 x 5
245 x 5 @RPE 8.5

Dun:

Notes: tough workout, probably those early morning feels though. Did my first set of bench all paused but knew after that I wasn't getting all 4 paused for the next 3 sets.
The rest when ok, had to rush Pendlays but got them done. Week 3 done, beginning to feel the volume though. Looking forward to some lower reps and heavier weights soon!

http://youtu.be/atcw6UPcrus (http://youtu.be/atcw6UPcrus)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 14, 2016, 08:07:47 AM
Squats, shoulders and upper back lifting session....check!

Weird, I can go back and forth with thumb/thumbless grip on squats without much issue.

230 on bench is looking light for you and a great pause on the last rep of the last set  :thumbsup:
Thanks Eric, bench is feeling ok for the most part on this program. Hopefully some gainz will be at the end of the tunnel!

Well, it looks like it's climbing so that's good.

We are officially the same weight 189.6, but you've got more LBM than I do....and your squats are heavier....and your DL is heavier....  :( at least I've got bench...  ;)
Ya I just switched my grip to thumb over the bar. I was thumbless for a long time but just can't keep those elbows down. New grip is helping though, seems to help me lock up the lats better.
Weight dropped again today, need to start eating better, I want to get into the 190's and stabilize there for a while. Bench is puttering along, some days it feels great, others it feels like ass.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 17, 2016, 04:19:01 PM
TSA week 4/day 1
Morning Weight: 188.7

Warmup:
Cardiovascular:
BB complex with bar: rows, RDL, cleans, OHP, GM, squats all by 10
Leg swings front/back, in front
Baby makers x 5, hip circle air squats x 10
Lumpy roller adductor, quad, ITB, glute, piriformis

Dynamic Stretch:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 6 paused
135 x 5
225 x 3
275 x 2

Program Sets:
310 x 5 vid
310 x 5 hard set
310 x 5
310 x 5
310 x 5 @RPE 9 vid

Bench:
Warmup:
Band pullaparts low/high and 1 arm
Band dislocations
Lat pulldowns x 10

CGBP bar x 10
Wide bar x 10
Comp. grip x 10

135 x 5
185 x 3
225 x 3

Program Sets:
225 x 7
225 x 7
225 x 7
225 x 7 @ RPE 9 vid

Narrow cable row:
190 x 6
190 x 6
190 x 6
190 x 6 @ RPE 8.5

CGBP:
185 x 6
185 x 6
185 x 6
185 x 6 @ RPE 8

25 min sauna/cold shower

Dun:

Notes: took a long time to get downstairs today. Kids all been sick all week and I have been ok but can tell I have been fighting it for days. I usually start on Sunday but worked a 12 yesterday so left it until today.
Squats were a mental grind. First set felt heavy, second set felt brutal and had to regroup pretty hard to get through. I slowed my reps down set 3, trying to concentrate on keeping lats tight and knees out. It seemed to get better and got it done but was feeling that extra 10lbs today.
Bench actually went better than last week, it was hard but got my reps and CGBP went way better then last week.
All said in done it was hard but I am happy with how I did.

http://youtu.be/fz1PK8LIxwU (http://youtu.be/fz1PK8LIxwU)

http://youtu.be/UaikVJQLTQ0 (http://youtu.be/UaikVJQLTQ0)

http://youtu.be/HzgN-kRoW1Q (http://youtu.be/HzgN-kRoW1Q)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 17, 2016, 05:35:27 PM
Way to grind through it Shawn  :thumbsup:

It's always rough on those difficult days but I've never had one yet where I didn't feel accomplishment after getting it done.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 17, 2016, 08:48:49 PM
Nice work pushing through that one man.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 18, 2016, 07:24:16 AM
Great job getting in and getting things done. I've been feeling kinda crappy too lately and I know that makes it harder to push yourself to get going.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on October 18, 2016, 09:51:38 AM
Nice.  The weight & reps on your Programs sets is always impressive. 

Question about your bench form:  Your feet are tucked under instead of flat on the floor.  Reason for that?  Seems like it would make the movement more difficult with no leg drive.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 18, 2016, 04:33:58 PM

TSA week4/day2....first half
Waking weight after night shift:
188.4

Warmup;
Cardiovascular:
BB complex
Leg swings
Baby maker x 5 and hip circle air squats and side steps
Lumpy roller adductor, quad, ITB, glute, piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5
225 x 3
315 x 1 DOH
405 x 1 mixed

Program Sets:
440 x 4 mixed vid
440 x 4 versa
440 x 4 versa
440 x 4 versa vid @ RPE9

So...did all my bench warmups and up to an attempt at my first set of 235 5x5. My chest is very sore from yesterday, pecs almost felt ready to tear. I also had zero power. I was supposed to do yesterday's session Sunday and normally have a day off before this session, but tried back to back and I am just not recovered. Will do 5x5 bench tomorrow (usual offday) with Pendlays 4x6.
Deads were tough as I was sore as well from squats but least I ground those out. Off work now for 4 so will finish this day tomorrow hopefully more recovered.


http://youtu.be/B5SS8k9kBsE (http://youtu.be/B5SS8k9kBsE)

http://youtu.be/eW3pT-e0q8M (http://youtu.be/eW3pT-e0q8M)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 18, 2016, 05:01:56 PM
Heck of a good DL day there Shawn  :)

There is no way, no how, I could do back to back workouts on the same lift. Like you did I could get by with DL a day after squats or OHP after a bench day, but not a chance bench/bench, or squat/squat 2 days in a row. Especially not with heavy weights. Sure if you threw 135lbs on bench...yeah I could bench that the next day, but attempting 5x5 235 the day after 225 4x7  :o :o :o :o :o :o :o :o :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 18, 2016, 08:51:05 PM
Way to grind through it Shawn  :thumbsup:

It's always rough on those difficult days but I've never had one yet where I didn't feel accomplishment after getting it done.
Thanks Eric, you are right, I felt great about getting through it and it will hopefully carry forward some progress

Nice work pushing through that one man.
Thanks Dave, life was better after squats were over lol

Great job getting in and getting things done. I've been feeling kinda crappy too lately and I know that makes it harder to push yourself to get going.
Thanks Eric, ya tis the season of Ebola, really have to push the mind to get the work done. 

Nice.  The weight & reps on your Programs sets is always impressive. 

Question about your bench form:  Your feet are tucked under instead of flat on the floor.  Reason for that?  Seems like it would make the movement more difficult with no leg drive.
Thanks Toby, program is getting harder each week.  Looking forward to when the volume tapers down.  So my bench form.  I do have a reason for being up on my toes with feet forced behind.  I had a horrible problem with keeping my ass on the bench.  No matter what I did, when I began to struggle it would rise.  Keeping my feet like that won't let my ass come up and also contributes a lot to my arch.  I was in the process of practicing with flat feet then realized RPS rules state any part of the foot can be in contact with the floor.  I just figured, it works for now so that's how I am going to roll.  The downfall is of course way less leg drive and am well aware.  I plan to try to rebuild my bench form using flat feet out wide after this meet.  I guess I do it out of necessity right now.

Heck of a good DL day there Shawn  :)

There is no way, no how, I could do back to back workouts on the same lift. Like you did I could get by with DL a day after squats or OHP after a bench day, but not a chance bench/bench, or squat/squat 2 days in a row. Especially not with heavy weights. Sure if you threw 135lbs on bench...yeah I could bench that the next day, but attempting 5x5 235 the day after 225 4x7  :o :o :o :o :o :o :o :o :o
Thanks Eric, I wasn't even sure how deads would go today, I was pretty sore from squats, so happy that went ok.  I didn't think bench was going to well at all lol.  My chest was pretty sore and I don't think I have ever attempted to bench 2 days in a row not to mention the 4 set of CGBP I did yesterday.  Ah well, hopefully tomorrow proves to be better and I also learned I am not capable of back to back benching lol.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 19, 2016, 02:47:28 PM
Well attempted to finish yesterday's session. Did a good warmup, and a 5x5 at 235 bench was on the menu.
I still feel fn sore in the chest today and did 2 sets called it quits.
135 x 5
185 x 3
225 x 1

Program attempt:
235 x 5
235 x 4

Outtie:

Going to just skip to my next workout tomorrow which is:
squats/OHP/rows/glute Thrusts
I will probably skip OHP tomorrow as well, I have to bench Friday again.
Not sure what to think, I don't know if this program is just too much benching for me to handle or because I tried my first 2 days back to back this week it just messed me up.
I feel like a pussy for not sticking to the program this week, but I am just not ready to bench today. I guess I got a bit in yesterday and a bit today so it's better than nothing. 5x5 at 235 is not something I should be struggling with at all but I barely hit 4 the second set.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on October 19, 2016, 03:07:46 PM
Shawn what program are you running?  Do the days normally run back to back?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 19, 2016, 04:37:47 PM
Hey Brad, I am running TSA 9 week intermediate. It's 4 days a week but the back to back benching was my doing. I usually hit Sunday/Tuesday/Thursday/Friday but worked all weekend so did Monday and Tuesday back to back which seemed to really mess me up lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 19, 2016, 04:45:55 PM
Also fighting something off possibly which I'm sure is playing a role. I'm taking a bit more recovery time with this program but I'm a pansy all the time so that's not surprising ;D    it's a tough one.  Getting close to the low volume weeks though.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on October 19, 2016, 04:46:26 PM
Hey Brad, I am running TSA 9 week intermediate. It's 4 days a week but the back to back benching was my doing. I usually hit Sunday/Tuesday/Thursday/Friday but worked all weekend so did Monday and Tuesday back to back which seemed to really mess me up lol
ok gatcha
I haven't heard of that program, I'll have to look it up and see what it's about.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 19, 2016, 06:21:29 PM
I remember you hit that last JC cycle real hard and then I think started this with no deload. That combined with compressing the bench days has probably pushed you over the edge. I'm sure it's nothing some rest can't cure. You have been grinding hard for a long time
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 19, 2016, 07:44:20 PM
I remember you hit that last JC cycle real hard and then I think started this with no deload. That combined with compressing the bench days has probably pushed you over the edge. I'm sure it's nothing some rest can't cure. You have been grinding hard for a long time
Ya you are right about that Andrew. The first week of this program was an intro week, less weight less volume so I rolled right in thinking it should be ok. Been feeling decent up to this week, was fighting a bug, stacked a couple program days together etc. I will not deny the accumulated fatigue has been building as well. Now that I am mid program I just can't stop...not the way I roll lol.
I will alter a few things if I have to and keep going, or take an extra day or 2 off.  Week 6 things look so much better volume-wise with only slight rises of intensity. If I can get there ok I will be fine. Basically 6 more workouts.
I am going to skip OHP tomorrow as well to be ready for bench Friday.
I need to run this program like Dave maybe...1 day on.....3 days off lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 19, 2016, 07:59:30 PM
Hey now...yeah ok......:)  Workout incoming shortly!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 19, 2016, 08:02:54 PM
Hey now...yeah ok......:)  Workout incoming shortly!!
Haha was hoping I could reel you in here!! Have a good session, I am seriously thinking you are a wizard with the days off though!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 20, 2016, 02:06:32 PM
TSA week 4-day 3
Morning Weight: 188.5

Warmup:
BB complex
Leg swings
Baby maker hold x 5, BW air squat with hip circle x 10
Lumpy roller adductors, hip flexor, quad, ITB, glute, pirormis

Dynamic Stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

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

Program Sets:
295 x 7 vid
295 x 7
295 x 7
295 x 7 @RPE 8.5 vid (getting sloppy)

Seated Narrow row: (plate load)
170 x 10
170 x 10
170 x 10
170 x 10 @RPE 9

Glute Thrusts:
185 x 6
185 x 6
185 x 6 @RPE 8

Skipped OHP hoping for a better bench session tomorrow

25min sauna/cold shower

Notes: better day today, energy still low, mentally still a bit pansy but hammered trough. Squats felt pretty decent, I was getting tired last set and my form got a bit sloppy but happy with the sets.
Skipped OHP as I want a good bench session tomorrow. Bumped bar humps, feeling better in these. Good session, will finish week 4 on schedule tomorrow

http://youtu.be/esg_CUVHtZc (http://youtu.be/esg_CUVHtZc)

http://youtu.be/m7u1-zE86VA (http://youtu.be/m7u1-zE86VA)


Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 20, 2016, 02:49:41 PM
Last set didn't look too bad Shawn. Bit of a wobble at the 4th rep but it looked like you corrected and got tight again for the remainder. Very nice squatting day!

I think it's a good move to skip the OHP today if you want to concentrate on bench tomorrow.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 20, 2016, 09:13:39 PM
Last set didn't look too bad Shawn. Bit of a wobble at the 4th rep but it looked like you corrected and got tight again for the remainder. Very nice squatting day!

I think it's a good move to skip the OHP today if you want to concentrate on bench tomorrow.
Thanks Eric, I was probably feeling more wobbly than I looked, my first rep that set I felt myself get forward as well.
Hope the bench is better tomorrow, could use the mental boost!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 21, 2016, 08:24:55 AM
You should be really happy with getting through that. 4 sets of 7 at the higher weights is really tough.  Good job.  Bench should be good with the extra rest.  Welcome to the pansycrew  :P

I may catch up one day but you probably shouldn't hold your breath lol  I have deads and bench tonight. It's tough with all the benching in this program to double up on the sessions with back to back days.  Blame the Blue Jays, that's what I'm doing ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 21, 2016, 12:19:10 PM
Faaking Jays!! Ya was happy to get through that squat session yesterday for sure. Back to back bench days do not work for this guy. Pretty much destroyed the whole week's presses. Hopefully it goes better today. One more harder week to go then the volume drops, pretty excited for that. Squat triples FTW!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 21, 2016, 03:46:12 PM
TSA Week 4/day 4
Morning weight: 191.2lbs

Warmup:
Cardiovascular:
BB complex
Leg swings
Baby maker holds x 5, hip
Circle air squats x 10
Lumpy roller adductors, hip flexors, quads, ITB, glutes, piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Bench warmup:
Band pullaparts high/low/single arm
Band dislocations
Lat pulldowns x 10

Bench:
CGBP bar x 10
Wide bar x 10
Comp bar x 10

135 x 5
185 x 3
225 x 1

Program Sets:
245 x 4
245 x 4
245 x 4
245 x 4 @RPE 9 vid

CGBP
225 x 3
225 x 3
230 x 3 @RPE 9 vid

Paused deads: (no pause WU)
135 x 5
225 x 3
315 x 1

Program Sets paused:
395 x 3
395 x 3
395 x 3 @RPE 8 vid

Pendlay Rows:
245 x 5
255 x 5
255 x 5
255 x 5
255 x 5 @RPE 9

Dun:

Notes: Well today went much better. Felt decent on bench and finished with my last set feeling as strong as my first.
Paused deads felt the best they have yet despite the weekly weight increase. Small bump on CGBP and Pendlays as well!
Great finish to week 4!

http://youtu.be/7vyv8UzHTS0 (http://youtu.be/7vyv8UzHTS0)

http://youtu.be/2MHrjBDzoF8 (http://youtu.be/2MHrjBDzoF8)

http://youtu.be/3rUqF3uHWyI (http://youtu.be/3rUqF3uHWyI)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 21, 2016, 08:59:09 PM
Nice  work today!   Great news on the bench feeling so good. That extra break does help :P 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 24, 2016, 04:50:25 PM
TSA Week 5/day 1
Morning Weight: 190.6lbs

Had to split the session up:

Morning: Squats 10am

Warmup:
Cardiovascular:
BB complex
Leg swings
Baby makers held x 5, hip circle air squats x 10
Lumpy roller: adductors, hip flexor, quad, ITB, glute, piriformis

Dynamic stretch:
Shoulder Roll
Cat/camel
Donkey kicks
Glute bridge
Hollow rock

Squats:
Bar x 5 paused
135 x 5
225 x 3
290 x 1

Program Sets:
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5 @RPE 8.5 vid

Break, had to go to a farm with youngest son and rest of the SK's

Second half: 3:30pm

Bench:
Warmup:
Band pullaparts low/high and 1 arm
Band dislocations
Lat pulldowns

CGBP bar x 20
Wide bar x 10
Comp bar x 10

135 x 5
185 x 3
Program sets:
230 x 7
230 x 7
230 x 7
230 x 7 @RPE 10 (barely got last one)

Narrow cable rows (plate load)
200 x 6
200 x 6
200 x 6 @RPE 8.5

CGBP
190 x 6
190 x 6
190 x 6 @ RPE 9

Light DB curls

Dun:

Notes: had to split the workout today for a field trip with my son's school. Knocked off squats in the morning. First set felt real heavy today but things got slightly better after. Still heavy but manageable.
Bench was tough today. All 4 sets my 7th rep was getting hard and my last set I somehow locked out that rep but she wasn't purdy.
This is a tough week so didn't expect to ease through it, I am happy I hit my reps
Nightshift the next 2 nights, tomorrow offday and zombie deads and bench on Wednesday!

http://youtu.be/Vtr8jpiGRvo (http://youtu.be/Vtr8jpiGRvo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 24, 2016, 04:52:55 PM
Nice  work today!   Great news on the bench feeling so good. That extra break does help :P
Thanks Dave, the break certainly helped. I am pretty damn sure I was brewing Ebola all last week as well.
Bench was tough as hell again today but somehow squeaked by lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 24, 2016, 10:53:05 PM
Today was a good lifting day Shawn!
Way to bang out bench and squats!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on October 24, 2016, 11:17:26 PM
Looks like a good lifting day Shawn. Lots of volume. Does splitting your workout mess with your energy? I can see it screwing up my rhythem in the gym.
Good work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 24, 2016, 11:35:16 PM
Today was a good lifting day Shawn!
Way to bang out bench and squats!
Thanks Eric, it's a tough program week. The volume is the same and weights are heavier. Looking forward to next week when the volume starts to drop as the intensity increases. About ready for some damn triples!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 24, 2016, 11:38:56 PM
Looks like a good lifting day Shawn. Lots of volume. Does splitting your workout mess with your energy? I can see it screwing up my rhythem in the gym.
Good work.
Thanks! Splitting it up wasn't ideal, I prefer to just keep ripping through. Today was ok though as I was training squats this morning pretty much fasted so it gave me a chance to get some fuel in me before the afternoon session.
I was just happy the dreaded squats were done lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 26, 2016, 09:44:32 AM
Nice sets of 5 on squats Shawn. Reppin some good weight there, your building up some new strength. We live in a parallel universe my man. It's field trip day today for me, I'm doing the same thing, except I'm
Not doing a double workout. I'm still in a rest period recovering from my meet. Will probably start some light training again tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on October 26, 2016, 10:09:53 AM
Nice sets of 5 on squats Shawn. Reppin some good weight there

Ditto this.  Sometimes I start reading through your workout and I wonder where you're going with it, and then I get to the "Program Set" and BAM, you nail some heavy weight with multi reps.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 26, 2016, 07:33:03 PM
TSA week5/day2
Waking weight after nightshift: 190lb

Warmup:
Cardiovascular
BB complex
Leg swings
Baby makers x 5
Hip circle air squats x 10
Hip circle side steps
Lumpy roller adductors, hip flexors, quad, ITB, glute, piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow Rock

Bench:
band pullaparts low/high/1 arm/ dislocations
Lat pulldowns

CGBP/wide/comp bar x 10 reps each
135 x 5
185 x 3
225 x 2

Program sets:
240 x 5
240 x 5
240 x 5 RPE 10
Suppa time
240 x 3
240 x 3

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

Program Sets:
445 x 4
445 x 4
445 x 4 vid
445 x 4 @RPE 9

Pendlay Rows:
245 x 6
245 x 6
245 x 6 @RPE 9

Dun:

Notes: just got off second nightshift this morning, not exactly stoked to workout today but dragged myself down. Bench was tough right from the first set. Happy I actually hit my 5 reps the first 3 sets.
Took a quick break for supper and was hoping the rest would help me get 5 reps the last 2 sets....nope, settled with 3, 3 and moved on.
Deads were a grind to attack to but didn't feel too bad. The first couple sets things came up fast, it was only my very last rep of last set that I slowed right up for.
So, bench continues to have some bad days, some good in there too of course. Maybe I shot too high on my max inputs or maybe the volume is just a touch more than I can handle. See what happens test day and might have to alter the program a bit next run.
Happy to get this one done!!

http://youtu.be/thAv080StIU (http://youtu.be/thAv080StIU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 26, 2016, 08:03:49 PM
Let's see what the second half is like.  Could very well be that it goes quite well and gives a bit of perspective and kickstart to the first half for the next run through,  Then again if you find another program I'm all ears ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 26, 2016, 08:32:49 PM
Nice sets of 5 on squats Shawn. Reppin some good weight there, your building up some new strength. We live in a parallel universe my man. It's field trip day today for me, I'm doing the same thing, except I'm
Not doing a double workout. I'm still in a rest period recovering from my meet. Will probably start some light training again tomorrow
Thanks Andrew, I think this volume is going to pay of well for sure.  Field trip day is always fun, going to the school tomorrow morning 
to watch the Halloween parade lol.  What's the game plan for training when you come back?

Nice sets of 5 on squats Shawn. Reppin some good weight there

Ditto this.  Sometimes I start reading through your workout and I wonder where you're going with it, and then I get to the "Program Set" and BAM, you nail some heavy weight with multi reps.
lol, thanks Toby, the program days have a ton going on with the extensive warmups etc.  I can really appreciate the warmups now though because I am constantly going in feeling broken, then start to feel ok after all the moves beforehand.  I really don't think I could get through this program without them to be honest.

Let's see what the second half is like.  Could very well be that it goes quite well and gives a bit of perspective and kickstart to the first half for the next run through,  Then again if you find another program I'm all ears ;D
Ya that's the plan.  I am hoping the last few weeks it all comes together.  I just don't have the recovery abilities with all this pressing.  I haven't even put a slingshot set in because of that.  It's all good, either way I am getting some good work in, and I perform well as much as I suck ass on the bench days.  You're program seems to be working minty :o
I have no plans to switch programs though, if anything I will adjust the volume a bit or something. 

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 28, 2016, 03:20:25 PM
TSA week 5-day 3
Morning Weight: 191.2lbs

Warmup:
Cardiovascular:
BB complex
Leg swings front/back, side/side
Baby maker holds x 5
Hip circle air squats x 20
Hip circle monster walks
Lumpy roller adductors, hip flexor, quads, ITB, glute, piriformis

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
300 x 7 vid
300 x 7
300 x 7
300 x 7 @RPE 8 vid

OHP:
Bar x 10
135 x 8
135 x 8 @ RPE 8.5

Narrow cable row (plate load)
170 x 10
170 x 10
170 x 10 @RPE 9

Dun;

Notes: good session, squats were tiring but felt pretty good. Low volume in the accessories today and no scheduled bar humps, this was a nice change of pace.
I will finish up week 5 tomorrow with bench, CGBP, paused deads and Pendlays

http://youtu.be/bLwV2zM5BCk (http://youtu.be/bLwV2zM5BCk)

http://youtu.be/Luo7n0_rJ7g (http://youtu.be/Luo7n0_rJ7g)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 28, 2016, 09:50:15 PM
Thanks Andrew, I think this volume is going to pay of well for sure.  Field trip day is always fun, going to the school tomorrow morning 
to watch the Halloween parade lol.  What's the game plan for training when you come back?

nice few workouts Shawn, dont sweat the bench. God damn bench is such a sensitive lift, stuff like sleep and food seem to swing it one way or the other real easy compared to deads and squats where you can power your way thru with willpower and determination. Squats are on point, well done!

Not sure where i am going next with my training. I'm looking at a few programs right now, i feel like i responded very well to the type of periodization that is in JC so i will be looking to either repeat JC or something with a similar structure. The transition from higher rep work (still at ranges of 80% 1RM) to a taper with higher intensity really seemed to yield strength gains.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on October 28, 2016, 10:04:22 PM
Shawn the squats are looking better each time. Crazy you are hitting these numbers. I can remember the good ole otter days of 250-275 reps :D

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on October 28, 2016, 10:44:29 PM
Shawn the squats are looking better each time. Crazy you are hitting these numbers. I can remember the good ole otter days of 250-275 reps :D

good ole otter days....i saw that and got a good chuckle  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 28, 2016, 11:53:42 PM
Thanks Andrew, I think this volume is going to pay of well for sure.  Field trip day is always fun, going to the school tomorrow morning 
to watch the Halloween parade lol.  What's the game plan for training when you come back?

nice few workouts Shawn, dont sweat the bench. God damn bench is such a sensitive lift, stuff like sleep and food seem to swing it one way or the other real easy compared to deads and squats where you can power your way thru with willpower and determination. Squats are on point, well done!

Not sure where i am going next with my training. I'm looking at a few programs right now, i feel like i responded very well to the type of periodization that is in JC so i will be looking to either repeat JC or something with a similar structure. The transition from higher rep work (still at ranges of 80% 1RM) to a taper with higher intensity really seemed to yield strength gains.
Ya bench has always been a temperamental lil bitch for me, so I now try to just do my best and be happy when it goes well. Think as I settle into the 190's now things will come together. I am getting comfortable being heavier and that's a good thing for me...my eating disorder is fading lol.
Going to be cool to see what you decide to do for a program. The ones you listed are all solid, and you alway know good ol JC is only a quick 5 weeks that works for whenever you want to run it.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 29, 2016, 12:02:16 AM
Shawn the squats are looking better each time. Crazy you are hitting these numbers. I can remember the good ole otter days of 250-275 reps :D
Haha thanks John, squats have been coming along well. I am getting comfortable with the form changes now and I have been getting a ton of reps in on this program. It's exactly what I needed. JC was fantastic for me but I think it was a bit advanced compared to my squat form at the time.
This time repping out lower percentages working on the new cues have served me well. The hip
circle has been helping a ton as well.
No otter mode until next summer for this guy, I am getting comfortable in my new winter insulative rolly polls:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on October 29, 2016, 11:45:30 AM
Shawn the squats are looking better each time. Crazy you are hitting these numbers. I can remember the good ole otter days of 250-275 reps :D
Haha thanks John, squats have been coming along well. I am getting comfortable with the form changes now and I have been getting a ton of reps in on this program. It's exactly what I needed. JC was fantastic for me but I think it was a bit advanced compared to my squat form at the time.
This time repping out lower percentages working on the new cues have served me well. The hip
circle has been helping a ton as well.
No otter mode until next summer for this guy, I am getting comfortable in my new winter insulative rolly polls:)

You'll never be an otter because you know that doing 1000s of light reps with machines doesn't compare to heavy BB work. And the moment you do 275x10 and everyone starts telling you how awesomely strong you are is the moment you'll find an otter head in your bed! Thats a warm up.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 29, 2016, 12:05:28 PM
Nice couple of sessions Shawn.  I'm still lurking :)   Off to go hit some deads pretty soon and possibly even hit all my reps today :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 29, 2016, 03:10:52 PM
TSA week 5, day 4
Morning Weight: 191.6

Warmups:
Cardiovascular
BB complex
Leg swing front/back, side/side
Baby maker hold 15sec x 5
Hip circle air squats x 10
Hip circle side steps and monster walks
Lumpy roller adductors, hip flexors, quads, ITB, glutes, piriformis

Dynamic stretch:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Bench:

Band pullaparts, low, high, 1 arm, dislocations
Lat pulldowns

10 reps each of bar: CGBP, wide, comp

135 x 5
185 x 3
225 x 2
Program sets:
250 x 4
250 x 4
250 x 4
250 x 4 @RPE 9.5 vid

CGBP:
225 x 3
225 x 3
225 x 3 @RPE 9

Paused deads:
WU
135 x 5
225 x 3
315 x 2
Program sets (paused)
405 x 3
405 x 3 vid
405 x 3 @ RPE 8.5

Pendlay Rows:
245 x 5
245 x 5
245 x 5 @ RPE 8

25 min sauna/cold azz shower

Dun:

Notes: whew! Done the dreaded week 5. I am pretty beat up from squats yesterday and knew this was going to be tough. Bench I managed to get my reps but each set was damn tough. I don't think a couple months ago I could have got anything near a 4x4 at 250 so this has got to be progress.

Paused deads were hard, my glutes and low back were in rough shape going in but hammered through. Pendlays I stayed with 245 as my back was toast.
Good workout, happy to get through this week. Volume begins to taper next week thank god!!!

http://youtu.be/PHynwd2ob8w (http://youtu.be/PHynwd2ob8w)

http://youtu.be/QKrYKRWO1II (http://youtu.be/QKrYKRWO1II)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on October 29, 2016, 03:17:31 PM
They sure didn't look like a 9.5 but I believe you when you say they felt like it!  Nice strong work today man. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 29, 2016, 03:44:54 PM
Shawn the squats are looking better each time. Crazy you are hitting these numbers. I can remember the good ole otter days of 250-275 reps :D
Haha thanks John, squats have been coming along well. I am getting comfortable with the form changes now and I have been getting a ton of reps in on this program. It's exactly what I needed. JC was fantastic for me but I think it was a bit advanced compared to my squat form at the time.
This time repping out lower percentages working on the new cues have served me well. The hip
circle has been helping a ton as well.
No otter mode until next summer for this guy, I am getting comfortable in my new winter insulative rolly polls:)

You'll never be an otter because you know that doing 1000s of light reps with machines doesn't compare to heavy BB work. And the moment you do 275x10 and everyone starts telling you how awesomely strong you are is the moment you'll find an otter head in your bed! Thats a warm up.
True dat, even when I finally diet I will be training heavy compounds, I have trained both ways now….one works damn good and the otter way…..well…it's physically easier….I'll give it that :P

Nice couple of sessions Shawn.  I'm still lurking :)   Off to go hit some deads pretty soon and possibly even hit all my reps today :P
Thanks Dave, crush those deads!! 

They sure didn't look like a 9.5 but I believe you when you say they felt like it!  Nice strong work today man. 
Thanks bud, it was a tough one but a success!  Ya that was a 9.5 for sure, if I got another there…it would have been me flipping around on the bench like a fish to get the rep up lol.  This last session of the week always seems to be the better of the 3 for me.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 31, 2016, 10:57:42 AM
So second day off today, I have 3 12 hour dayshifts in a row, today is number 2. Originally I was going to hit Week 6 day 1 bright and early this morning, but said faak it. I am pretty beat down from last week, my lower back and knee joints in particular are pretty wrecked. Think I will take another day off tomorrow as I work anyway and start week 6 hopefully fresher on Wednesday.
I don't like skipping days at all but think I need to recover a bit more if I want to finish the back part of this program with a bang. Those I am not 18 anymore feels.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on October 31, 2016, 11:24:28 AM
So second day off today, I have 3 12 hour dayshifts in a row, today is number 2. Originally I was going to hit Week 6 day 1 bright and early this morning, but said faak it. I am pretty beat down from last week, my lower back and knee joints in particular are pretty wrecked. Think I will take another day off tomorrow as I work anyway and start week 6 hopefully fresher on Wednesday.
I don't like skipping days at all but think I need to recover a bit more if I want to finish the back part of this program with a bang. Those I am not 18 anymore feels.

That's brutal those kinds of shifts.

Very nice bench set from the other day. I would have guessed maybe an 8 not a 9.5 but what do I know  :dunno: never got the hang of the whole rpe.
Man, I won't be long and you'll be cranking out sets of 4 at 275 on bench  :thumbsup:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on October 31, 2016, 12:55:10 PM
Some real good sessions in here Shawn. Don't feel bad about taking the days off. I took off all of last week to try to give my body a break and felt better for it. For once in a long time everything didn't hurt all the time. lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 31, 2016, 04:50:33 PM
So second day off today, I have 3 12 hour dayshifts in a row, today is number 2. Originally I was going to hit Week 6 day 1 bright and early this morning, but said faak it. I am pretty beat down from last week, my lower back and knee joints in particular are pretty wrecked. Think I will take another day off tomorrow as I work anyway and start week 6 hopefully fresher on Wednesday.
I don't like skipping days at all but think I need to recover a bit more if I want to finish the back part of this program with a bang. Those I am not 18 anymore feels.

That's brutal those kinds of shifts.

Very nice bench set from the other day. I would have guessed maybe an 8 not a 9.5 but what do I know  :dunno: never got the hang of the whole rpe.
Man, I won't be long and you'll be cranking out sets of 4 at 275 on bench  :thumbsup:
Thanks Eric. The shifts aren't that bad doing 4 on 4 off but it's hard to keep a good routine going for things like training. I could have blasted out an early session this morning but last week really beat me up and 3 days rest is needed.
Would love to hit 275x4, I have doubled it in the past but that's all. 300 is on the radar and I am getting fatter....
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on October 31, 2016, 04:53:56 PM
Some real good sessions in here Shawn. Don't feel bad about taking the days off. I took off all of last week to try to give my body a break and felt better for it. For once in a long time everything didn't hurt all the time. lol
Thanks man, needed some encouragement to ease my guilty mind. I haven't been able to put on socks without almost dying since I started this program lol. Last week took a lot out of me so my gut is telling me to take the time and come back strong on Wednesday.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 01, 2016, 12:20:19 PM
Dont worry Shawn, you are 5+ weeks in and taking extra days off. I am 2 days in on my program and i already want to take an extra day off  :P.....Those 40+ yr old feelz are real
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 01, 2016, 02:01:05 PM
Dont worry Shawn, you are 5+ weeks in and taking extra days off. I am 2 days in on my program and i already want to take an extra day off  :P.....Those 40+ yr old feelz are real
Haha yup the feels are real. Good note is I am feeling pretty recharged today and will be ready to attack week 6 tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 02, 2016, 04:13:53 PM
TSA week6/day 1
Morning Weight: 192.3

Warmup:
Cardiovascular:
BB complex with olybar
Leg swings
Baby makers x 5 held 15 sec
Hip circle air squats x 10
Lumpy roller adductor, hip flexor, quad, ITB, glute, piriformis

Dynamic Stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

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

Program sets:
330 x 3 vid
330 x 3
330 x 3
330 x 3
330 x 3 @ RPE 9 vid

Bench:
Band pullaparts low/high/1 arm/ band dislocations
Lat pulldowns x 10

Bar 10x CGBP, wide, comp
135 x 5
185 x 3

Program sets: (all last reps paused)
220 x 6
220 x 6
220 x 6
220 x 6 @ RPE 8.5

Narrow cable row (plate load)
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5 @ RPE 8.5

CGBP
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5 @ RPE 8

Dun:

Notes: good workout, squats definitely felt heavy though, most weight on my back for 6 weeks. Went well, form breakdown on last set as I was getting tired.
Bench went good, lighter percentages today. Supersetted the rows and CGBP and they felt good

 http://youtu.be/WOFmKQOg5r0 (http://youtu.be/WOFmKQOg5r0)

http://youtu.be/C1w8TzUp900 (http://youtu.be/C1w8TzUp900)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 02, 2016, 04:33:34 PM
Nice work today Shawn! Squats looked really good to me. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 02, 2016, 04:58:50 PM
^^ agree with Dave.
I though you had a bit more power for the first set but the last set looked smoother. Of course if you're like me I don't hit my stride until the 2nd or 3rd set.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 03, 2016, 08:53:53 AM
Nice work today Shawn! Squats looked really good to me. 
Thanks Davey! Haven't had that much weight on the back in a while but I feel they went pretty good. Definitely felt that weight though.

^^ agree with Dave.
I though you had a bit more power for the first set but the last set looked smoother. Of course if you're like me I don't hit my stride until the 2nd or 3rd set.
Thanks Eric, I definitely seem to loosen up and get more fluid with my reps later on. I am still a tad timid on my initial reps but getting better at committing slowly.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on November 03, 2016, 10:30:57 AM
Awesome training!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 03, 2016, 11:37:09 AM
Nice squats, strength is looking great Shawn. That three rep range is money, and you still did 5 sets, so accumulated some good volume at 330lbs! Nice job on the bench too. Rest day paid off
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 04, 2016, 08:55:49 AM
Quote from: Andrew link=topic=3131.msg125932#mjsg125932 date=1478187429
Nice squats, strength is looking great Shawn. That three rep range is money, and you still did 5 sets, so accumulated some good volume at 330lbs! Nice job on the bench too. Rest day paid off

^ thanks Merk!

Thanks Andrew, triples are a nice change. I like a nice short set of squats lol. Yes the rest was good it was needed so I didn't snap something. Hopefully it's smooth sailing from here on:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 04, 2016, 03:54:17 PM
TSA week 6-day 2
Morning Weight: 191.4lbs

Warmup:
Cardiovascular
-BB complex
-leg swings
-baby maker
-hip circle air squats, monsters walks and side steps
-lumpy roller adductors, hip flexor, quad, ITB, glutes

Dynamic Stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Deads:
135 x 5
225 x 3
315 x 1
405 x 1
Program Sets:
455 x 2 vid
455 x 2
455 x 2
455 x 2 @RPE 8 vid

Bench:
Band pullaparts: high, low, 1 arm, dislocations
Lat pulldowns

10 reps with bar: CGBP, ultra wide, competition
135 x 5
185 x 3
225 x 1
Program Sets:
245 x 4
245 x 4
245 x 4
245 x 4 @ RPE 8 vid

Pendlay Rows:
255 x 6
255 x 6
255 x 6
255 x 6 @ RPE 9

Dun:

Notes: good workout today, deads felt pretty good, much more in the tank. Bench was feeling pretty strong as well.

http://youtu.be/O4li4_3Vv_o (http://youtu.be/O4li4_3Vv_o)

http://youtu.be/HnpL_DUD8Q8 (http://youtu.be/HnpL_DUD8Q8)

http://youtu.be/zIup5Tg1V6M (http://youtu.be/zIup5Tg1V6M)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 04, 2016, 04:51:45 PM
Sounds and looks like a much better bench day today. Nice little pause too.  Nice work on those deads too man. You're gonna go far kid :D (love the tunes)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 04, 2016, 05:05:46 PM
all i got to say is nice socks ;)............Lifting was pretty darn good too. I bet you're loving this week now that you got out of the high volume hell
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 04, 2016, 11:37:37 PM
Sounds and looks like a much better bench day today. Nice little pause too.  Nice work on those deads too man. You're gonna go far kid :D (love the tunes)
Thanks Dave, things felt good today. Bench seems to go decent the days I feel recovered...go figure lol. Deads were feeling good, but not all that heavy anyway. Think next week it's 4x1 at 475 but even that sounds not bad at all. It's the 5x5 and 4x7's that make me quiver!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 04, 2016, 11:40:49 PM
all i got to say is nice socks ;)............Lifting was pretty darn good too. I bet you're loving this week now that you got out of the high volume hell
Lol the ladies love the socks!!
I am really liking this week so far, heavy weight and low reps...like a dream come true:)
The high volume is hard as hell, but I also know how important it is for me to do. I don't think I will complain about it anymore though after seeing what you are up against!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on November 05, 2016, 10:51:27 AM
Lifts look good.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 05, 2016, 02:14:08 PM
Absolutely killing it on the heavy week Shawn!
That pause on the last set of DL at the top and the bottom of bench was great!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 05, 2016, 07:36:20 PM
Them socks are tha BOMB!!! Nice lifting there Shawn. The pauses on the last reps are money! Keep up the good work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 05, 2016, 09:59:12 PM
Lifts look good.
Thanks Tooth!  Intensity is going up the next few weeks so we will see what happens!

Absolutely killing it on the heavy week Shawn!
That pause on the last set of DL at the top and the bottom of bench was great!
Thanks Eric, things are feeling good so far, 2 more sessions to go to close out week 6, should go well I think.

Them socks are tha BOMB!!! Nice lifting there Shawn. The pauses on the last reps are money! Keep up the good work.
8) love dem socks!  Thanks bud, liking this week of the program so far. Less reps MOAR weight!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 06, 2016, 03:09:31 PM
TSA Week 6/Day 3
Morning Weight: 192.2lbs

Warmup:
Cardiovascular
-BB complex
-leg swings
-baby makers 15 sec x 5
-hip circle air squats

-lumpy roller hip flexors, adductors, quads, ITB, glutes, piriformis

Dynamic Stretch:
-shoulder roll
-cat/camel
-donkey kicks
-glute bridges
-hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 2
Program Sets:
310 x 5 vid
310 x 5
310 x 5 @ RPE 8 vid

OHP:
Bar x 10
145 x 6
150 x 6
150 x 6 @ RPE 8.5

Narrow cable row (plate load):
190 x 8
190 x 8
190 x 8
190 x 8 @ RPE 9.5

BB Glute Thrusts:
205 x 5
205 x 5
205 x 5
205 x 5 @ RPE 8.5

Dun:

Notes: good workout, squats felt pretty tough today actually, form got off on a few reps but had more in the tank.
OHP, bar humps I bumped and felt strong.
Work days tomorrow so might hit the 5:30am workout to keep on track

http://youtu.be/HHlEhpYYtII (http://youtu.be/HHlEhpYYtII)

http://youtu.be/o41U_p6_qLo (http://youtu.be/o41U_p6_qLo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 06, 2016, 04:58:23 PM
Good job Shawn, trucking along nicely!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 06, 2016, 06:43:07 PM
Nice work Shawn.  Must have been hard to focus with all that chaos in the background ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 06, 2016, 08:23:13 PM
Good job Shawn, trucking along nicely!
Thanks Andrew, wasn't the best squat day but it wasn't the worst. Another one under the belt.

Nice work Shawn.  Must have been hard to focus with all that chaos in the background ;D
Thanks Davey, it was a tad chaotic, Dawn was sleeping upstairs so had to keep the nut balls with me in the basement lol.  Sometimes the instill some good rage that helps getting through tough sets >:(
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 07, 2016, 09:35:47 AM
TSA week 6/day 4
Morning Weight: 191.6

5:45am

Same bigazz TSA warmup plus some extra hip circle work

Bench:
Bar x 10 of CGBP, ultra wide, competition

135 x 5
185 x 3
225 x 2
Program sets:
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3 @RPE 9 vid

CGBP
225 x 3
225 x 3
225 x 3 @RPE 9

Paused deads:
WU
135 x 5
225 x 3
315 x 1
Program sets paused:
410 x 2 vid
410 x 2
410 x 2 @RPE 8

Pendlays: out of time, goodnight sweet gainz

Notes: good workout, bench felt pretty strong, paused deads felt strong. Bummer about the Pendlays but had to get to work.

http://youtu.be/FlQ2KiWlius (http://youtu.be/FlQ2KiWlius)

http://youtu.be/492i3tXJ_wk (http://youtu.be/492i3tXJ_wk)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 07, 2016, 10:56:33 AM
Bench is definitely getting stronger Shawn.
By the time April rolls around you should get at least 315 if not more.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 07, 2016, 12:06:58 PM
Bench is definitely getting stronger Shawn.
By the time April rolls around you should get at least 315 if not more.

agree with Eric, bench is moving good for you. Do you have tentative goals in mind for bench at your meet?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on November 07, 2016, 02:03:35 PM
More great sessions. Great job Shawn.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 07, 2016, 11:08:43 PM
Bench is definitely getting stronger Shawn.
By the time April rolls around you should get at least 315 if not more.
Thanks Eric, it feels like forever since I have made bench progress, but do think it's moving. Oh man, would love 315 but still have a ton of work before I get there.

Bench is definitely getting stronger Shawn.
By the time April rolls around you should get at least 315 if not more.

agree with Eric, bench is moving good for you. Do you have tentative goals in mind for bench at your meet?
Thanks Andrew, it's feeling good anyway.  I dunno man, I have put up a 290 touch and go….so a 290 paused would be a minimum goal..
I would love to crack 300 though.  See what I can do in a few weeks in my mock meet and that should give me a better idea.  If I get 290 paused I will be very happy in a few weeks.  That would put me in line for a 300 and maybe more at the actual meet.

More great sessions. Great job Shawn.
Thanks Eric!  Trying my best man!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 08, 2016, 03:31:59 PM
Offday odds and ends
Morning Weight: 193

I wanted to do some hip mobility work today. One thing I really want to work on is my adductor flexibility, when I was a teenager I was high up in martial arts and could touch my ballsac to the floor in the middle splits. I can barely get them spread apart now so fn tight. Lol my goals aren't to teabag the floor BTW, I think it is needed for a new squat cue John gave me, getting my knees out of the way more, hips opened up etc.
My right hip flexor is a mess and I usually limp now for a couple days after squats so have been working on that as well. So damn tight!!! Giddity

Anyway:
-lumpy roller adductors, hip flexors and piriformis
-leg swings
-seated leg split position stretch
-lying on back feet against wall adductor stretch
-hip circle air squats, side steps
-air squats practicing knee spread
-middle splits hold...OMG I am tight x 3
-hip flexor stretches, few different ones

Calves:
Seated machine 120lbs 4x20

Standing 1 leg donkeys:
BW 5x20

Tibialis Anterior 45lb on foot
12/10/9/9

DB curls:
20 x 20
30 x 15
40 x 8
50 x 6
50 x 6
30 x 13

Hammer curls:
25 x 16
30 x 10
30 x 10

DB side laterals:
20 x 20
25 x 12
30 x 10
30 x 20

Another couple adductor splits type stretches.

Sauna/cold shower

Week 7 starts tomorrow with some heavy skwaaats! Hope I can clean up my form even though the weights going up!!
My right hip is so bad that when I am stretching out the adductors I have to pull my right leg back to neutral position by hand
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 08, 2016, 03:48:33 PM
Lol, the hip stretches remind me of the roommates that got me into the martial arts back in my 20's. We were always stretching and then my roommate showed up one day with this (without the chick...sad) http://www.martialartsmart.com/20-60.html?gclid=CIn0_e6DmtACFQSnaQodvR0Bhw (http://www.martialartsmart.com/20-60.html?gclid=CIn0_e6DmtACFQSnaQodvR0Bhw)

We were taking turns each evening while watching tv. Painful but effective. I got darn close to a full Van Dam split after a few months.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 08, 2016, 05:33:03 PM
Squats when sore or i would never be able to squat crew checking in

Damn hip pain sounds shitty, hope that mobility work free's up some flexibility for you Shawn.

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 08, 2016, 05:38:39 PM
Man that sounds brutal. Hope you're OK for squats tomorrow.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 08, 2016, 06:35:09 PM
Lol, the hip stretches remind me of the roommates that got me into the martial arts back in my 20's. We were always stretching and then my roommate showed up one day with this (without the chick...sad) [url]http://www.martialartsmart.com/20-60.html?gclid=CIn0_e6DmtACFQSnaQodvR0Bhw[/url] ([url]http://www.martialartsmart.com/20-60.html?gclid=CIn0_e6DmtACFQSnaQodvR0Bhw[/url])

We were taking turns each evening while watching tv. Painful but effective. I got darn close to a full Van Dam split after a few months.

Eric…that was a blast from the past, my karate school had that exact torture device and I used it regularly lol.  In fact I was thinking about that thing today when I was trying to stretch.  It really does work fantastic though!


Squats when sore or i would never be able to squat crew checking in

Damn hip pain sounds shitty, hope that mobility work free's up some flexibility for you Shawn.

haha yup, just gotta embrace the pain and get after it  >:(  This is nothing new BTW, I have been tight as faak for a long time and my right hip has been jacked for a few years.  I am just actually trying to do something about it, but….the limp is new lol, people at work had been asking if I was limping in the last couple months.  I just recently pinpointed it down to my right hip flexor and adductor being a mess. It will take some time to lengthen and strengthen but not my first injury I have rehabbed and won't be the last  ::)

Man that sounds brutal. Hope you're OK for squats tomorrow.

It sucks but it's not new.  I will squat tomorrow as it's nothing different than any other squat day.  Didn't mean to make it sound new, I am just sick of it and really need to fix it. I can get pretty loose with my warmups, it's just the aftermath that sucks. I need some adductor flexibility work if to get my hips more open in the squat and try to fix this jacked up hip flexor in the process. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 09, 2016, 03:28:04 PM
TSA week 7/Day 1
Morning Weight: 193

Warmup:
-Lumpy roller adductor, hip flexor, quad, ham, ITB, glute, piriformis
-hip flexor stretches
-adductor stretches

Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle air squats

Dynamic:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
345 x 2
345 x 2 vid
345 x 2
345 x 2 @ RPE 8 vid

Bench:
Band pullaparts high/low/1 arm/
Band dislocations
Lat pulldowns

Bar x 10 of CGBP/ultra-wide/ competition
135 x 5
185 x 3

Program sets:
225 x 6
225 x 6
225 x 6 LR paused
225 x 6 LR paused @ RPE 8.5

Narrow cable row (plate load)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5 @ RPE 8

CGBP:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5 @ RPE 8

Dun:

Notes: this was a good workout, I was playing around on squats with new cues, trying to get my hips open, and hold them open coming out of the hole. Was also playing a bit with bar speed and rebound. Lots of different looking reps in there but the weight felt good, I felt healthy and strong.
Bench went well, more in the tank. Kept the rows and CGBP pretty light with short rests.
Good day, still lots of work on squat form to do, but happy with the strength.

http://youtu.be/kHBc40XM-aM (http://youtu.be/kHBc40XM-aM)

http://youtu.be/pM_dbnGVrw4 (http://youtu.be/pM_dbnGVrw4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on November 09, 2016, 03:34:02 PM
Thanks Andrew, it's feeling good anyway.  I dunno man, I have put up a 290 touch and go….so a 290 paused would be a minimum goal..
I would love to crack 300 though.  See what I can do in a few weeks in my mock meet and that should give me a better idea.  If I get 290 paused I will be very happy in a few weeks.  That would put me in line for a 300 and maybe more at the actual meet.

Practice the paused when you can.

I've integrated it into my programming. Not every single set either, just my heavy single set when I am doing a peaking program for a meet. It is really good habit forming and perspective, that paused rep in programming helps. It just becomes much more natural, no worries or anticipation when you are performing meet lifts.. it's the same ole same ole.. and it lets you know where you really are at in regards to expectations of how much you can push at the meet.

Make it a staple of your routine now. Maybe even just your first set of 3, pause the first rep.

Habit. Make it a habit.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 09, 2016, 04:01:10 PM
but the weight felt good, I felt healthy and strong.



Awesome. Love reading that
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 09, 2016, 04:30:15 PM
Killer that you had a great day in the gym!

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on November 09, 2016, 07:05:31 PM
Lots of volume in dat der sesh.  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 09, 2016, 08:26:15 PM
Nice job Shawn, 2 rep sets, you are getting into some high intensity work now with your programming. I thought the second video looked better than the first, looked like you stayed a bit more upright. Love those days when the strength is on!

I've been struggling with forward lean on my heavy sets lately, it feels like my damn quads just need to man the fuck up more. I've got some high % sets tomorrow, i'll try to get a vid to show you. Its a tilt forward half way up when the wieght gets heavy that has been plaguing me
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 09, 2016, 09:24:31 PM
Thanks Andrew, it's feeling good anyway.  I dunno man, I have put up a 290 touch and go….so a 290 paused would be a minimum goal..
I would love to crack 300 though.  See what I can do in a few weeks in my mock meet and that should give me a better idea.  If I get 290 paused I will be very happy in a few weeks.  That would put me in line for a 300 and maybe more at the actual meet.

Practice the paused when you can.

I've integrated it into my programming. Not every single set either, just my heavy single set when I am doing a peaking program for a meet. It is really good habit forming and perspective, that paused rep in programming helps. It just becomes much more natural, no worries or anticipation when you are performing meet lifts.. it's the same ole same ole.. and it lets you know where you really are at in regards to expectations of how much you can push at the meet.

Make it a staple of your routine now. Maybe even just your first set of 3, pause the first rep.

Habit. Make it a habit.
Thanks Trev, some great advice. I had been getting some pauses in this cycle,, but usually hitting one on the last rep of a set.  I probably should have just done the whole cycle with paused reps.  I don't feel intimidated by the pause at all, it's just the uncertaintly of how much I can actually do.  I will be doing a mock meet in a couple weeks with all the commands so that should give me an idea. 

but the weight felt good, I felt healthy and strong.


Killer that you had a great day in the gym!


Thanks Eric!

Awesome. Love reading that
THanks Dave, things were feeling good right from the warmup weights.  I spent a bit more time with the initial warmup today as well to work out the hip kinks.
Lots of volume in dat der sesh.  8)
Thanks Bando, today was pretty huge, those 5x5's at the end of rows and CGBP seemed to make it extra long for me :o

Nice job Shawn, 2 rep sets, you are getting into some high intensity work now with your programming. I thought the second video looked better than the first, looked like you stayed a bit more upright. Love those days when the strength is on!

I've been struggling with forward lean on my heavy sets lately, it feels like my damn quads just need to man the fuck up more. I've got some high % sets tomorrow, i'll try to get a vid to show you. Its a tilt forward half way up when the wieght gets heavy that has been plaguing me
Thanks Andrew, I filmed all my sets but didn't know which ones to post.  They were all different lol. I had one super slow, one where I dove into the hole super fast….. I was basically trying different things each set.  Not exactly ideal to be playing with form now that things are getting so heavy for me but the weight felt good on the back and I felt strong.
Forward lean has plagued me from the beginning bud, right now I am trying to keep the lats tight as I can and really trying to keep my damn hips open and knees out, especially coming out of the hole.  I found for me knee cave out of the hole was pushing my ass back and folding me forward.  I still do it but it's getting better.  Shoot a vid and we can have a look.  John will be able to give you some good advice.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 11, 2016, 08:50:43 PM
TSA week 7-day 2
Waking weight after nightshift:
192.1lbs

Warmup:
-lumpy roller adductor, hip flexor, quad, ITB, glute, piriformis
-hip flexor Stretch
-adductor stretch

Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle air squats, side steps

Dynamic:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Deads:
135 x 5
225 x 3
315 x 1
405 x 1
Program sets:
475 x 1 vid
475 x 1 vid
475 x 1
475 x 1 @RPE 7.5, 10 sec hold, fn phone ran out of memory during vid

Bench:
Band pullaparts high/low/1 arm
Band dislocations
Lat pulldowns
Bar x 10 of CGBP, ultra wide, comp

135 x 5
185 x 3
225 x 2 paused
Program sets:
250 x 4
250 x 4
250 x 4
250 x 4 LR paused @RPE 9, photobomb vid

Pendlay Rows:
265 x 5
265 x 5
265 x 5
265 x 5 @RPE 9

Dun:

Notes: good workout, deads felt pretty sweet but only got vids of my worst sets. Last set phone ran out of memory
I just felt stronger with each single.
Bench went well, heavy but no problem getting my reps and was able to get a pause in my very last rep.
Pendlays I bumped and felt strong
Good workout

http://youtu.be/TTdOGgLemfU (http://youtu.be/TTdOGgLemfU)

http://youtu.be/n_lFB5vPQPI (http://youtu.be/n_lFB5vPQPI)

http://youtu.be/cQgpv0SxUc4 (http://youtu.be/cQgpv0SxUc4)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 12, 2016, 11:07:34 AM
Good to read another good session!! Reps looking great.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 12, 2016, 11:56:06 AM
Good to read another good session!! Reps looking great.
Thanks Davey, my best deads were my last 2 reps and pissed I didn't get them on vid. First rep was fast but terrible starting position with a hip rise and a yank. Second vid I got a great start but a slow choppy lockout. Next 2 I was dialed in and they felt like butter and last rep felt like I had 3 more reps!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 12, 2016, 01:16:08 PM
Mobility/accessory
Morning Weight: 191.5

Adductor stretch
Raised lunge hip flexor stretches
Lumpy roller adductors, hip flexor
Adductors wall stretch on back
Bench hip flexor stretch

Calves:
BW block raises x 100

Seated calf machine 120lbs
20/20/20/20/20

Standing 1 leg block raises holdig 25lb DB:
10/10/10/10/10

BW donkey raises 20x2

Tibialis Anterior with 45lb bumper on foot, raise from floor
10/10/10/8/8

Gunz:
Standing DB curl:
20 x 20
30 x 15
40 x 10
50 x 7
50 x 6

Hammer curls 30lb:
10/10/10

DB side laterals:
20 x 17
30 x 10
30 x 10
30 x 10
20 x 16

Das it mane:

Notes: trying to get dialy work in on stretching/rolling my right adductor and hip flexor with the goal of eventually having pain free and without restriction
Also trying to keep up on calves as I really can't afford to lose any size on them. Bis and side laterals were done as I feel these are neglected in my programming as well

Week 7/day3 tomorrow with skwaaats with my new SBD sleeves
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 12, 2016, 01:26:24 PM
My name is Shawn and I'm a calfaholic  :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 12, 2016, 01:59:28 PM
My name is Shawn and I'm a calfaholic  :P
I'm just not ready to make that first step Dave lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 12, 2016, 08:09:28 PM
nice deads, bench and calf day/arm day. The SBD's are good, you'll like them. What did you have before?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 12, 2016, 10:09:08 PM
nice deads, bench and calf day/arm day. The SBD's are good, you'll like them. What did you have before?
Thanks Andrew, things are feeling real good right now. The programming is coming together perfectly so far!
I originally had Rock Tapes, they were decent for a while but stretched out and fell apart. I bought the blue original Rehbands next a size down which I have nothing negative to say about. Great support, durable and very comfortable. The SBD's get their first run tomorrow, I had them on yesterday to test the fit and they feel pretty sweet, so excited to give them a run!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 12, 2016, 10:59:23 PM
What size did you get? I know we are a similar build, I got mediums
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 12, 2016, 11:48:04 PM
What size did you get? I know we are a similar build, I got mediums
Yup got the same, mediums. I measured a large and sized down one on the tight fit chart.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 13, 2016, 10:16:44 AM
NICE. You'll like the SBD's. I have large which are great. Measured and looked at the chart for tight fit but didn't read all the instructions. I could have gone down one size still and been fine. I know some people say they are a bitch to put on but with my toothpick calves there is no problem.

Definetly had some really good lifting sessions here lately Shawn. Bench was awsome with a last rep paused.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 13, 2016, 02:34:50 PM
TSA week7/day3
Morning Weight: 192

Warmup:
Lumpy roller adductors, hip flexor, quad, ITB, glute, piriformis
-hip flexor and adductor stretches

Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle air squats
Hip circle monster walks

Dynamic:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
325 x 4
325 x 4 vid
325 x 4 @RPE 7.5 vid

OHP:
Bar x 10
145 x 6
155 x 6
160 x 6 @RPE 9

Narrow cable row (plate load)
190 x 8
190 x 8
190 x 8
190 x 8 @RPE 9

Glute Thrusts:
205 x 4
225 x 4
225 x 4 @RPE 8

Dun:

Notes: good session. New sleeves are sweet, not life changing but much better than my Rehbands which I really liked.
Squats felt pretty strong, I was tight waking up this morning but felt good after that monster warmup. Was going to do an extra couple singles with wraps today....but I am a squat pansy and quit after program Sets.
Everything else felt strong

Heavy bench and paused deads tomorrow to tie up week 7

http://youtu.be/qDlDX87wcOE (http://youtu.be/qDlDX87wcOE)

http://youtu.be/yzPoxqI6tjM (http://youtu.be/yzPoxqI6tjM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 13, 2016, 02:45:43 PM
Way to break in those new sleeves Shawn.

160x6 OHP is impressive at your BW.. IN for body weight OHP. You might be at a sweet spot in weight/strength to hit it
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 13, 2016, 04:43:44 PM
Way to break in those new sleeves Shawn.

160x6 OHP is impressive at your BW.. IN for body weight OHP. You might be at a sweet spot in weight/strength to hit it
Thanks Andrew, it's seated OHP so not impressive. I have hit 205 on it a while back lol. Standing is something I haven't done since I made my home gym and the most I hit on those was 180 back when I was in a commercial gym.
I gots no ceiling height unfortunately.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 13, 2016, 07:55:22 PM
looking to me like those squat cues are kicking in.    You'll be testing in a couple of weeks at your mock meet man.  Save it for the big day!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 14, 2016, 09:34:53 AM
looking to me like those squat cues are kicking in.    You'll be testing in a couple of weeks at your mock meet man.  Save it for the big day!!
Thanks Dave, it's getting hard for me to tell if my squats are looking better/worse etc right now. They are feeling good I know that much and am really trying to keep the lats tight and get the knees out.
I didn't really want to test a PR or anything, just was thinking I should be trying out my wraps to get get some experience with them. I also don't really want to mess with the program, it's working, I feel good and should probably just leave it for the mock meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 14, 2016, 02:00:30 PM
TSA week 7/Day 4
Morning Weight: 191.3lbs

Warmup:

-lumpy roller adductors, hip flexors, quads, ITB, glutes, piriformis
-hip flexor stretches
-adductor stretches

Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle paused air squats
Hip circle side steps

Dynamic:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
Band pullaparts low/high/1 arm
Lat pulldowns

10xbar of CGBP/ultra-wide/comp

135 x 5
185 x 3
225 x 1 paused
245 x 1 paused
Program Sets:
265 x 2
265 x 2
265 x 2
265 x 2 @RPE 8.5 LR paused, vid

CGBP:
235 x 2
240 x 2
245 x 2
245 x 2 @RPE 8

Paused deads:
WU doh
135 x 5
225 x 3
315 x 2

Program Sets paused:
425 x 2
425 x 2
425 x 2 @RPE 8 vid

Pendlay Rows:
275 x 4
275 x 4
275 x 4
275 x 4 @RPE 9

Dun:

Notes: another good one today. Strong on everything
This programming is tapering very solid and happy with the whole week of training!!
Will run this again after mock meet/10
2 dayshifts start tomorrow so will take them off and start week 8 on Thursday.

http://youtu.be/-bGfS9tSDQQ (http://youtu.be/-bGfS9tSDQQ)

http://youtu.be/FSWu4pikthg (http://youtu.be/FSWu4pikthg)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on November 14, 2016, 02:15:22 PM
Great workout. Are those paused deads designed to help get past a sticking point?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 14, 2016, 03:02:03 PM
Great session Shawn!

That was a good pause on the bench and you drove it back up  :thumbsup:

Those paused DLs look tough  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 14, 2016, 07:18:46 PM
Great workout. Are those paused deads designed to help get past a sticking point?
Thanks man, well the paused deads are written into the program and not really something I chose.  They will definitely get me stronger off the floor below the knees. It's ironic because I am always super fast off the floor anyway and weaker past the knees to lockout.  But..that being said, I am pausing the weight about the spot where I would do rack or block pulls, so am pretty sure it is helping strengthen my lockout as well. Either way….they suck lol

Great session Shawn!

That was a good pause on the bench and you drove it back up  :thumbsup:

Those paused DLs look tough  :o
Thanks Eric, the bench just keeps feeling better 8)  Hopefully I can crack 300 sometime in the near future. Paused deads are kinda scary TBH, but haven't hit a wall on them yet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 14, 2016, 07:59:11 PM
Another good session. Nice to see it coming together in the end.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 15, 2016, 06:57:57 PM
Sweet benching Shawn. Paused 265 looked easy. And those paused deads look killer. Keep up the good work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 16, 2016, 09:59:16 PM

Another good session. Nice to see it coming together in the end.
Thanks Dave, very optimistic in some strength gains in all 3 lifts.  See what happens on my mock meet.

Sweet benching Shawn. Paused 265 looked easy. And those paused deads look killer. Keep up the good work.
Thanks man, I was happy at how fast the 265 reps moved, definitely getting a bit stronger anyway.  Paused deads are done now until I start the program over, kind of a relief lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 17, 2016, 01:04:45 AM
Nice Shawn,,,,425 is some serious shit to be pausing!!! Savage work right there
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 17, 2016, 03:25:22 PM
TSA Week 8/day 1
Morning Weight: 194

Warmup:
Lumpy roller adductor, hip flexor, quad, ITB, glute, piriformis
-static stretches adductors, hip flexors

Cardiovascular
Bb complex
Leg swings
Baby makers held x 5
Hip circle paused air squats
Hip circle side steps

Dynamic stretch:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program sets:
360 x 1 @RPE 8.5 vid
335 x 2
335 x 2 @RPE 8.5 vid

Bench:
Band pullaparts, low, wide, dislocations
Lat pulldowns

10xbar of CGBP, ultrawide, comp
135 x 5
185 x 3
225 x 2
Program sets (last rep paused on all)
240 x 5
240 x 5
240 x 5 @RPE 8

CGBP
210 x 5
210 x 5
210 x 5 @ RPE 8

Narrow cable rows (plate load)
200 x 5
200 x 5
200 x 5 @ RPE 8

20 min sauna/cold shower

Notes: good workout, squats didn't feel great until I hit 360, I did my reps slow working hard to keep upper back tight.
Bench was good

http://youtu.be/Swe2j7HR990 (http://youtu.be/Swe2j7HR990)

http://youtu.be/73rN3v_9hEA (http://youtu.be/73rN3v_9hEA)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 17, 2016, 03:51:34 PM
Nice work today Shawn. Squats looked good to me.  Man you're getting deep into those squats now compared to before or at least it sure looks that way to me.  Great work man.  And yea, I'll be benching tonight and squatting tomorrow :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 17, 2016, 03:57:28 PM
Nice Shawn,,,,425 is some serious shit to be pausing!!! Savage work right there
Thanks Andrew, that's as heavy as they get this cycle.  No more paused reps until I run this again….not crying 8)
Nice work today Shawn. Squats looked good to me.  Man you're getting deep into those squats now compared to before or at least it sure looks that way to me.  Great work man.  And yea, I'll be benching tonight and squatting tomorrow :)
Thanks Dave, I put up a comparison vid from the last time I did 360 during JC, my form looks much better…not good, but much better than before.  Happy about that.
lol, I was going to ride you about bench today….but then I started to feel like a dick  ::)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 17, 2016, 05:34:39 PM
Dave's right. I went back in your journal. Depth, form way more controlled and much tighter Shawn.  Backing a bit off and working on form has paid off.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 18, 2016, 05:20:15 PM
Dave's right. I went back in your journal. Depth, form way more controlled and much tighter Shawn.  Backing a bit off and working on form has paid off.
Thanks Eric, happy they are improving. Still a lot of work to do as usual. I was wondering if I was going to be able to hold it together when things got heavy for me this week. Progress not perfection I guess lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 19, 2016, 06:23:14 PM
Squating is impressive Shawn. 360 is friggin' awesome. I'm jelly.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 19, 2016, 06:30:45 PM
TSA week 8 - Day 2
Warmup:
Lumpy roller- adductors, hip flexor, quad, ITB, glute, piriformis
-adductor and hip flexor stretches

Cardiovascular:
BB complex
BSS x 10
Leg swings
Baby makers x 5
Hip circle paused air squats
Hip circle side steps and monster walks

Dynamic:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
Program Sets:
490 x 1 vid
490 x 1
490 x 1 @RPE 9 vid

Bench:
Band pullaparts low/high/1 arm
Band dislocations
Lat pulldowns

10 x bar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2
240 x 1 paused
Program sets:
255 x 3
255 x 3
255 x 3 LR paused @RPE 8.5 vid

Pendlay Rows:
275 x 5
275 x 5
275 x 5

Das it mane

Notes: total zombie workout today after 2 busy nightshifts. Coffee and preworkout and had it out. Went well, deads felt strong, bench was decent. Feeling stronger!

http://youtu.be/bLpuL6KcKKA (http://youtu.be/bLpuL6KcKKA)

http://youtu.be/Ee_WNqmYOx8 (http://youtu.be/Ee_WNqmYOx8)

http://youtu.be/SPT7ccTBFs4 (http://youtu.be/SPT7ccTBFs4)



Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 19, 2016, 07:15:12 PM
Squating is impressive Shawn. 360 is friggin' awesome. I'm jelly.
Thanks man, noty best squat but by far my best looking heavy for me squat formwise!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 19, 2016, 07:25:32 PM
Nice work. Close to 500 lbs becoming easier and easier. Any ideas what you're going to try during your mock meet with deads?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 19, 2016, 07:39:54 PM
Nice work. Close to 500 lbs becoming easier and easier. Any ideas what you're going to try during your mock meet with deads?
Thanks dood. Well got 2 more workouts Sunday and Monday to finish week 8. Then a couple days off, a day of hitting my openers, couple off, day of 3x3 at 70% for squats and bench only, a few more off then my mock meet..
Deads I will open with 495, then 520 for a 5lb PR then go by feel for the next.
Bench open with 275, 2nd 295 for. 5lb PR then hopefully higher
Squats 365, 2nd 385 for a 5lb PR then maybe...just maybe 405...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 19, 2016, 08:20:25 PM
Nice looking heavy singles there on the deadlifts Shawn! Bench press looking strong too, looking great coming into the mock meet. I better giddy up if i'm gonna give you any competition whatsoever in April
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on November 19, 2016, 10:59:48 PM
Making those deads look easy.

Squats are squats. The 360 looked OK. Keep working on opening the hips and dropping in not back. It will come. Like the new sleeves?

Mock meet coming up soon. Just remember whatever you do at the mock meet doesn't count so stay within yourself. If 405 isn't there don't push it. You'll know. Be smart- April is closer than you think.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 20, 2016, 12:00:56 AM
Nice looking heavy singles there on the deadlifts Shawn! Bench press looking strong too, looking great coming into the mock meet. I better giddy up if i'm gonna give you any competition whatsoever in April
Thanks Andrew, deads have been feeling like butter in general.  I think I have bumped my 1RM up but we will find out soon  8)
Bench is feeling the strongest it ever has, my next session has a single at 275 and a couple doubles of 265 after.  I will pause all those as I want to see how 275 feels as an opener for me. Yup, time to get to work Andrew, come at me viking brah!!! :P
Making those deads look easy.

Squats are squats. The 360 looked OK. Keep working on opening the hips and dropping in not back. It will come. Like the new sleeves?

Mock meet coming up soon. Just remember whatever you do at the mock meet doesn't count so stay within yourself. If 405 isn't there don't push it. You'll know. Be smart- April is closer than you think.
Thanks John, deads and bench are feeling good!  Squats are better than before but not where I want them obviously. I love the sleeves, very nice and the extra length is fantastic. 
Thing with squats I am realizing is with the new cues and work I am doing with them, comes new weaknesses that need to be built up.  Working on getting the knees out and dropping down into open hips hits me in the outer glutes and lateral quads way more than before. So, like anything, if it hasn't been utilized fully before, it's going to be weaker initially and needs to built up through reps.  My back is in much better shape after squats lately though, I can really tell I have shifted the focus off of the low back and into the hips and glutes more. I am working everyday on my adductor flexibility and my tight hip flexors as well.  It's slowly getting better but it's going to be a long process before that side is free of restriction.  Hip circle work is in there regularly as well and also really helping.

Ya, so about that 405….I am just playing it by ear.  I know I said I am going to smash it out by Christmas but I have changed my tune a bit.  What I want to achieve at the mock meet will be a half decent rep at 385, I will be completely happy with that being a 5lb PR if I hold my form together. A good rep at 385 is a million times better than a form failure rep at 380. I don't want to hack out an ugly GM 405 which I think I may be able to do.  The wildcard will be using wraps, they may help quite a bit and if things feel and look good at 385 that 405 will go on that bar, if not, it will go up another day.  I will practice all my openers late next week and will be wrapping up.

So squats are the main reason I will repeat another cycle of TSA after this.  I think the lighter volume squats in the first 6 weeks are going to be key in building the new cues and weaknesses I have.  The added bonus is the bench and dead programming seems to be working well for me. JC is still probably my goto leading up to the meet.  The squat and dead peak is pretty incredible.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 20, 2016, 03:41:03 PM
Dafuq ^^ I didn't realize that was such a long post haha

Offday accesssory
Morning Weight: 192

Lumpy roller adductors, hip flexor
Hip flexor and adductor stretches

Calves:
BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20/20

1 leg donkey raise:
20/20/20/20/20/20

Tib. Ant. With 45lb DB pinched in feet, heals on bench toe raise:
14/12/10/10

EZ curls:
Bar x 20
65 x 15
75 x 13
75 x 10
75 x 10
75 x 10

Hammer curls 30lb DB:
10/10/10

DB side laterals:
12
10
10
10

Dun

Had a bit of time today for some accessories then took the doods sliding. Squats tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 20, 2016, 06:56:58 PM
Looks like a fun accessory day there Shawn  :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on November 21, 2016, 07:30:46 AM
I think your going to have an impressive deadlift in your mock meet.  The squat strength is there.  The squat form has to be a mobility or leverage thing. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 21, 2016, 02:39:12 PM
TSA week 8/day 3
Morning Weight: 193.2lb

Warmup:
-lumpy roller adductors, hip flexor, quad, ITB, glute, piriformis
-static adductor and hip flexor stretches

Cardiovascular:
BB complex
Leg swings
Baby makers
Hip circle paused air squats
Hip circle side steps

Dynamic stretch:
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rock

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
315 x 1
Program Sets:
330 x 3
330 x 3 vid
330 x 3 @RPE 8 vid

OHP:
Bar x 12
145 x 6
150 x 6
150 x 6 @ RPE 8

Narrow cable rows (plate load)
190 x 8
190 x 8
190 x 8 @ RPE 8.5

20 min sauna/cold shower

Dun:

Notes: So today and yesterday I have been dealing with a T-spine back pull after deads the other day. Not debilitating at all but enough to make me scared to squat today. I have learned a lot about my body running this program, I have said it before but the warmups are fantastic. Completely loose and pain free by the time I did my first squat with the bar
Anyway went decent, sped up a couple reps here and there to see if I could stay tight while getting better rebound.
Last real "program" squats of this cycle other than working up to my opener and a 3x3 at 70% before my mock meet.
Heavy bench and heavy CGBP tomorrow, low volume, sounds fun!

http://youtu.be/uLH0SEBtWXY (http://youtu.be/uLH0SEBtWXY)

http://youtu.be/lYOVBUTebXg (http://youtu.be/lYOVBUTebXg)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 21, 2016, 02:41:12 PM
Looks like a fun accessory day there Shawn  :)
Thanks Eric, trying to keep up on my bro parts lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 21, 2016, 02:45:09 PM
I think your going to have an impressive deadlift in your mock meet.  The squat strength is there.  The squat form has to be a mobility or leverage thing.
Thanks Tooth! Anything over 515 on deads will be a victory. Ya I dunno about the squats man, these right now are the best looking squats I have ever done so there is that. I am really working my mobility hard right now as well as a lot of hip circle work so hopefully that helps. I have very long femurs so I am doing my best to work with what I got and keep improving!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on November 21, 2016, 03:15:15 PM
I think you have more in the tank than 515.  You moved the 485 or whatever it was really fast. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 21, 2016, 10:33:05 PM
Repping 330 like a boss. I got my work cut out for me if i'm gonna catch you :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: flounderbout on November 22, 2016, 06:23:29 AM

[url]http://youtu.be/lYOVBUTebXg[/url] ([url]http://youtu.be/lYOVBUTebXg[/url])


These are so much better than where you were 6 months ago. 

The similarities between our squat mechanics are striking IMO.  Same long femurs, long back issue.  Difference is that right now I can barely scratch out a single at 330lb.  Great progress Shawn.

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on November 22, 2016, 07:28:41 AM
Impressive strength and numbers. You're making everything look easy.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 22, 2016, 09:58:49 AM
I think you have more in the tank than 515.  You moved the 485 or whatever it was really fast. 

Thanks Tooth!  Ya the 490 moved pretty well so hopefully I am good for some new ground. Looking forward to seeing what I can do :)
Repping 330 like a boss. I got my work cut out for me if i'm gonna catch you :D

Thanks Andrew, squats are feeling pretty good, I have no clue if I am actually stronger on them at this point but my form is better and that's important to me.  I still think you have some fast gains to make and catching up won't be a problem 8)


[url]http://youtu.be/lYOVBUTebXg[/url] ([url]http://youtu.be/lYOVBUTebXg[/url])


These are so much better than where you were 6 months ago. 

The similarities between our squat mechanics are striking IMO.  Same long femurs, long back issue.  Difference is that right now I can barely scratch out a single at 330lb.  Great progress Shawn.



Thanks FB, hope you know that you were missed :)  I am glad you think the squats are better, I have been working hard and pretty much nonstop on improving them. Lots of great advice along the way and lots of grinding along!

Impressive strength and numbers. You're making everything look easy.

Thanks Eric, glad it all looks easy, deceptive lil bugger I am :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 22, 2016, 01:54:39 PM
TSA week 8/day 4
Morning Weight: 193

Warmup:
Lumpy roller adductors/hip flexor
-adductor and hip flexor stretches
-leg swings
-hip circle side steps and monster walks

Dynamic:
Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
Band pullaparts low, high, 1 arm and dislocations
Lat pulldowns

10 x bar of CGBP/ultrawide/comp

135 x 5
185 x 3
225 x 1 paused
255 x 1 paused
Program Sets:
275 x 1 @RPE 8.5 paused vid
265 x 2 paused
265 x 2 paused
265 x 2 paused vid @ RPE 9

CGBP
245 x 2
245 x 2
245 x 2 @ RPE 9

Dun:

Notes: last day of week 8 today. Just bench and CGBP today. 275 is a paused PR, felt good, a bit slow but that's ok. All the paused 265 doubles are technically paused PR's as well I guess.
Bench has moved a bit anyway.
In 3 days I will work up to my openers, 5 days 3x3 @70% of squats and bench then do my
Mock meet 1 week today on Nov. 30th

http://youtu.be/n28Y2rxo63w (http://youtu.be/n28Y2rxo63w)

http://youtu.be/ki7sW0r2Bmw (http://youtu.be/ki7sW0r2Bmw)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on November 22, 2016, 02:53:25 PM
315 all day.  You ripped the 275 out of the rack like it was an empty bar. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 22, 2016, 10:09:58 PM
great paused bench reps. Those looked strong, like Tooth says^^^ a lot more in the tank
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 22, 2016, 10:47:34 PM
So Shawn- This just happened...My 12 year old daughter was watching me type in your journal and she saw your AVI. She said "Is that guy real? He looks like his muscles are gonna pop out thru his skin. His skin looks tight" 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 23, 2016, 05:57:29 AM
Agree with the guys that 275 bench looked great man! And it was paused and 8.5!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 23, 2016, 07:25:40 AM
 :clap: :clap:

Very nicely done Shawn! The 275 was controlled and you drove it up like a boss!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on November 23, 2016, 07:33:04 AM
Gotta agree with everyone else here. You made that 275 look easy. :clap:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 23, 2016, 08:15:48 PM
Easy peasy. Why do you even bother with such miniscule weights. You must be using FLEX's squat plates :o







Jk
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 23, 2016, 09:14:39 PM
315 all day.  You ripped the 275 out of the rack like it was an empty bar. 
Thanks Tooth, it felt pretty good.  No 315 yet but would be thrilled to hit 300 next week. 

great paused bench reps. Those looked strong, like Tooth says^^^ a lot more in the tank
Thanks Andrew, bench is feeling stronger for sure.  Hopefully I have lots more in the tank but we will see.

Agree with the guys that 275 bench looked great man! And it was paused and 8.5!!
Thanks Davey, my bench is finally moving…makes me pretty happy 8)

:clap: :clap:

Very nicely done Shawn! The 275 was controlled and you drove it up like a boss!!
Thanks Eric, definitely the best 275 has ever felt! 

Gotta agree with everyone else here. You made that 275 look easy. :clap:
Thanks Eric, it's been a long battle with my bench so it's good to finally see some progress.  Hopefully I can put up something substantial at my mock meet!

Easy peasy. Why do you even bother with such miniscule weights. You must be using FLEX's squat plates :o
haha, pansy gonna pansy
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 23, 2016, 10:37:31 PM
Ok so plan going forward:
Friday: work up to all my openers:
Squat-365 with wraps
Bench-275
Deads-495

Sunday:
Bench and squats 3x3 at 70%

Wednesday: mock meet, wraps, singlet, cues, trying to mimic a real meet as close as I can

Week off completely

Plug in new mock meet numbers and start TSA over again

For the mock meet I am following the TSA meet peaking recommendations to the letter. They even have an attempt selection spreadsheet that includes what weights and reps I will be using for all my warmups. See how it works out!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 25, 2016, 02:50:44 PM
TSA Mock Meet Openers
Morning Weight: 195...brought to you by "the King"....Burger King

This was a "practice my openers" workout for my mock meet next Wednesday

Warmup:
Lumpy roller lower end
Leg swings
Baby makers
Hip circle air squats

Adductor and hip flexor stretches

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1 -started using wraps to practice here
315 x 1
340 x 1
Opener:
365 x 1 @ RPE 8 vid

Bench:
Band pullaparts and 10x bar each of CGBP/ultra wide/competition

135 x 5
185 x 3
245 x 1 paused
Opener:
275 x 1 @ RPE 8.5 vid

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
Opener
495 x 1 @RPE 8 ish

Sauna and cold shower

Notes: haven't played much with wraps so started wrapping at 275...wrapping was tiring lol.
Happy with 365, went up fast and felt good but hit the rack on the way out and leaked some energy trying to recover.
Bench went slow but not too bad. Think I will do an extra warmup set next week.
Deads went good, I just found it hard to get pumped up to pull at this point, 495 wasn't too bad though.

Went good, especially happy with the squat

So day off tomorrow, 3x3 at 70% Sunday for squats and bench, then real mock meet on Wednesday!

http://youtu.be/DSzAJgsIGtA (http://youtu.be/DSzAJgsIGtA)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 25, 2016, 02:54:42 PM
TSA Mock Meet Openers
Morning Weight: 195...brought to you by "the King"....Burger King

This was a "practice my openers" workout for my mock meet next Wednesday

Warmup:
Lumpy roller lower end
Leg swings
Baby makers
Hip circle air squats

Adductor and hip flexor stretches

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1 -started using wraps to practice here
315 x 1
340 x 1
Opener:
365 x 1 @ RPE 8 vid

Bench:
Band pullaparts and 10x bar each of CGBP/ultra wide/competition

135 x 5
185 x 3
245 x 1 paused
Opener:
275 x 1 @ RPE 8.5 vid

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
Opener
495 x 1 @RPE 8 ish

Sauna and cold shower

Notes: haven't played much with wraps so started wrapping at 275...wrapping was tiring lol.
Happy with 365, went up fast and felt good but hit the rack on the way out and leaked some energy trying to recover.
Bench went slow but not too bad. Think I will do an extra warmup set next week.
Deads went good, I just found it hard to get pumped up to pull at this point, 495 wasn't too bad though.

Went good, especially happy with the squat

So day off tomorrow, 3x3 at 70% Sunday for squats and bench, then real mock meet on Wednesday!

[url]http://youtu.be/DSzAJgsIGtA[/url] ([url]http://youtu.be/DSzAJgsIGtA[/url])


Nice work man.  Lifts looked great to me.  How'd the singlet feel?   Can't wait for next week's mock meet!!

That weight though ;D  You're catching up to me lol   We have dinner plans at BP on Sunday.  There will be some serious eating done that day!!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 26, 2016, 02:07:53 PM
Great openers Shawn, 1135 total with relatively "easy" openers for you. Terrific strength, I bet you'll exceed 1200 at your meet!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 26, 2016, 06:15:55 PM


Nice work man.  Lifts looked great to me.  How'd the singlet feel?   Can't wait for next week's mock meet!!

That weight though ;D  You're catching up to me lol   We have dinner plans at BP on Sunday.  There will be some serious eating done that day!!!!
Thanks Davey, singlet felt sexy lol. It was fine other than me being self conscious in tight shorts haha
Yup I am rounding out nicely! I am fine getting to 200 right now but once I get there I will slowly bring it back to 195 until the meet for a few pounds of wiggle room!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 26, 2016, 06:19:32 PM
Great openers Shawn, 1135 total with relatively "easy" openers for you. Terrific strength, I bet you'll exceed 1200 at your meet!!

Thanks Andrew things felt pretty good. Bench was a bit slow but will keep it there for the opener, I will Ben more rested and have a liftoff so should be ok.
1200 will happen for sure, just not sure how far into the 1200's I get.
New bar finally here FFS! Deads PR inevitable!!!

(http://i1004.photobucket.com/albums/af165/shawnjacobson/69F1903C-4C91-4AE8-B981-C45F13369582_zpsk5mtjqrc.jpg) (http://s1004.photobucket.com/user/shawnjacobson/media/69F1903C-4C91-4AE8-B981-C45F13369582_zpsk5mtjqrc.jpg.html)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 26, 2016, 07:31:12 PM
Sweet looking bar. Have fun with it. Opening lifts look good too. 1200+ is easily attainable. Looking forward to seeing 1300💪
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 27, 2016, 12:26:43 AM
Sweet looking bar. Have fun with it. Opening lifts look good too. 1200+ is easily attainable. Looking forward to seeing 1300💪
Thanks man, I ordered that faakin bar 2 months ago!! It's got some whip to hit so looking forward to trying some heavy pulls! Ya think I will fall somewhere in the 1200's Wednesday unless something goes terribly wrong,
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 27, 2016, 09:46:56 AM
So jelly of the bar!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 27, 2016, 12:40:24 PM
Nice bar, Was it delivered via horse and carriage?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 27, 2016, 07:39:14 PM
Mock meet prep, last day

Afternoon weight waking after nightshift: 193

Warmup:
Lumpy roller bottom end
Adductor and hip flexor stretches
leg swings
Baby makers x 5
Hip circle air squats x 10 paused
Hip circle side steps

Shoulder roll
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 4 paused
135 x 5
225 x 5
3x3 @ 70%
265 x 3
265 x 3
265 x 3

Bench:
Band pullaparts low/high, dislocations and lat pulldowns

Bar x 10 of CGBP, ultra wide and competition grip
135 x 5
185 x 3
3x3 @ 70%
205 x 3 (all 3 sec pause)
205 x 3
205 x 3

Das it mane, last light blood flow session until Wednesday's mock meet
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 27, 2016, 08:11:00 PM
So jelly of the bar!
Thanks Eric, it is pretty nice.  My other bar is the Ohio Power bar which is a beautiful bar but wanted to get another to leave on my deadlift platform.  Also it's got some whip and want to see how it feels with heavy reads

Nice bar, Was it delivered via horse and carriage?
I think horse and buggy would have been much faster.  I think a 1 legged dood hopped it to my house by hand lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 28, 2016, 03:39:16 PM
patiently waiting till mock meet day

(http://i.imgur.com/dtEwwp4.gif)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on November 28, 2016, 07:46:53 PM
patiently waiting till mock meet day

([url]http://i.imgur.com/dtEwwp4.gif[/url])

Glad my tea was empty. That's funny
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 28, 2016, 09:07:06 PM
Lol me too Andrew! One more day of lying around eating like a fatass and it's go time!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 30, 2016, 02:51:23 PM


([url]http://i.imgur.com/dtEwwp4.gif[/url])



bump
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on November 30, 2016, 02:53:20 PM
is it go time?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 30, 2016, 03:17:04 PM
Mock meet November 30th
Morning Weight: 193.8lbs

Warmup:
Lumpy roller bottom end
Adductor and hip flexor stretches
Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
hollow rock

Squats:
-bar x 5 paused
135 x 5
225 x 2
275 x 1
315 x 1
340 x 1

#1 - 365
#2 - 390 PR
#3 - 405 PR woohoo!

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 4
185 x 2
225 x 1
245 x 1

#1 - 275
#2 - 290 fail fuggit vid

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

#1 - 495
#2 - 525 PR
#3 - walked away, 525 was slow

Notes: well it went good and bad. Thrilled hitting a 405 squat, that's all I wanted today. 390 was a 10lb PR and the rep went pretty wonky on me but figured I would regret not trying 405. It wasn't perfect but hit depth and got that faaker up!! 25lb PR!
Bench went shaat. 275 moved slow and 290 don't want to go. I should have taken a break after squats but just jumped right in.
Ah well.
Deads went pretty good, I was too fired up on them though and jerked the bar off the floor with zero thoughts of safe form lol.
Opener 495 went decent, and 525 was slow and grinds so didn't attempt a third.
10lb PR on deads so very happy with that anyway!

Cues were a learning experience for both me and cuz lol. All in all a great experience and happy with it, aside from bench!

http://youtu.be/U4HZb_K5srQ (http://youtu.be/U4HZb_K5srQ)

http://youtu.be/fjnwY9l1Oxw (http://youtu.be/fjnwY9l1Oxw)

http://youtu.be/GvTg7zh7jqY (http://youtu.be/GvTg7zh7jqY)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on November 30, 2016, 03:24:17 PM
Nice work!  :clap:

That squat PR was a grinder for sure, must have taken a lot out of you.

Bench form is great, you're really taking advantage of your flexibility and grip width to get a small ROM, I bet you were just not ready.

Dead had a little hitch at the end, coming off the floor you're fast so some rack deads might be in order.

Jelly of your total.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on November 30, 2016, 03:37:14 PM
Nice work!  :clap:

That squat PR was a grinder for sure, must have taken a lot out of you.

Bench form is great, you're really taking advantage of your flexibility and grip width to get a small ROM, I bet you were just not ready.

Dead had a little hitch at the end, coming off the floor you're fast so some rack deads might be in order.


Spot on Bando.  Nice job on the mock meet.  Seeing your training I think you can do much better on the bench. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on November 30, 2016, 03:56:58 PM
 A 1205 total is bad ass! Great mock meet, what a terrific way to finish off an excellent training block. That 405 was tough but you got it, nice PR! And grats on the dead PR too, 525 is a big time lift. How did you like the knee wraps for squats? I've never tried them yet
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on November 30, 2016, 03:58:29 PM


Jelly of your total.


Ill say. Deads and squat are about where i am on all 3 :)



Was cheering for you on that 405 squat man.  Overall good job today. Cant wait to see what april brings!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 30, 2016, 04:37:28 PM
Nice work!  :clap:

That squat PR was a grinder for sure, must have taken a lot out of you.

Bench form is great, you're really taking advantage of your flexibility and grip width to get a small ROM, I bet you were just not ready.

Dead had a little hitch at the end, coming off the floor you're fast so some rack deads might be in order.

Jelly of your total.
Thanks Bando, ya it was a tough rep.  I really didn't like my 390 and was about to stop there but didn't want to hate myself for not at least trying 405.  Thanks on the bench form, I really thing I am stronger than what I performed today but ah well, I will keep on building on it.  The 525 dead wasn't clean but it's still a 10lb PR, last time I tried it I got to me knees and quit. Might be a good plan to hit some rack pulls or block pulls next TSA cycle in place of paused deads. Lockout has always been crap and I have always been good off the floor.

Nice work!  :clap:

That squat PR was a grinder for sure, must have taken a lot out of you.

Bench form is great, you're really taking advantage of your flexibility and grip width to get a small ROM, I bet you were just not ready.

Dead had a little hitch at the end, coming off the floor you're fast so some rack deads might be in order.


Spot on Bando.  Nice job on the mock meet.  Seeing your training I think you can do much better on the bench. 

Thanks Tooth, it went good, definitely things I need to work on before April.  Ya bench was disappointing, I thought I was going to do better as well.  Chalk it up to a bad day and keep grinding it.

A 1205 total is bad ass! Great mock meet, what a terrific way to finish off an excellent training block. That 405 was tough but you got it, nice PR! And grats on the dead PR too, 525 is a big time lift. How did you like the knee wraps for squats? I've never tried them yet
Thanks Andrew, I could have stopped at the 405 squat lol.  My head was in the clouds on bench and it showed. The deads need some cleaning up but still happy for any progress on those.  The knee wraps were good, felt better today than last time and had cuz wrap me so I wasn't so beat from wrapping myself.  Definitely get me out of the hole faster!



Jelly of your total.


Ill say. Deads and squat are about where i am on all 3 :)



Was cheering for you on that 405 squat man.  Overall good job today. Cant wait to see what april brings!!!
Thanks Dave!  Happy to get that 405 monkey off my back!  Figured I better at least try or I would never sleep again lol.  Work to do for April but hope to keep getting stronger!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on November 30, 2016, 05:53:34 PM
Helluva good job there Shawn!

Excellent numbers and excellent effort  :rockon:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on November 30, 2016, 06:35:57 PM
Helluva good job there Shawn!

Excellent numbers and excellent effort  :rockon:
Thanks Eric, happy with the day, bench…meh, but the rest went well 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on December 01, 2016, 02:44:27 PM
Great overall job on the mock meet. Congrats on the PR's.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 01, 2016, 10:51:10 PM
I'll echo what everyone else has said. Awsome work. Congrats on the 405. I'll have to say the 390 looked scary. I thought you were going to fall back.  Unless thats just me seeing things. Here's to bigger numbers at the next meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on December 02, 2016, 08:38:09 AM
Shawn-  Nice squat PR, bit of a grinder but you got it up,  nice dead also!
Bench....just a tip,  at the bottom of you bench your elbows are perfectly inline with the bar, I'd recommend trying to get them just below the bar, if you tuck your elbows a little you'll be in a stronger position.  It looks like you hit the bottom and completely flared out, which pushed the weight toward your head causing you to be out of your strength curve and when your at PR weight it's close to impossible to force the weight up from there.
Besides, that...looks like you'll have a great meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 02, 2016, 11:07:08 PM
Great overall job on the mock meet. Congrats on the PR's.
Thanks Eric, it was a fun learning experience!

I'll echo what everyone else has said. Awsome work. Congrats on the 405. I'll have to say the 390 looked scary. I thought you were going to fall back.  Unless thats just me seeing things. Here's to bigger numbers at the next meet.
haha, ya that rep looked messed up.  I have done that in the past at times before, I am never in any danger but it's pretty faaked.  I am glad I pulled it together a bit better for the 405!
Shawn-  Nice squat PR, bit of a grinder but you got it up,  nice dead also!
Bench....just a tip,  at the bottom of you bench your elbows are perfectly inline with the bar, I'd recommend trying to get them just below the bar, if you tuck your elbows a little you'll be in a stronger position.  It looks like you hit the bottom and completely flared out, which pushed the weight toward your head causing you to be out of your strength curve and when your at PR weight it's close to impossible to force the weight up from there.
Besides, that...looks like you'll have a great meet.
Thanks Brad, and thanks for the bench tip.  I will work tucking the elbows more on my next run through the program :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 03, 2016, 02:26:55 PM
Mobility/Bro/Gym clean
Morning Weight: 192.3

Lumpy roller lower end
Adductor stretch
Hip flexor stretches

Hip circle side steps, monster walks and paused air squats

Calves:
BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20

1 leg donkey raises:
20/20/20/20/20/20

Tibialis Anterior with 45lb bumper on top of foot raise:
13/12/10/11/9/9

Olybar curls:
Bar x 20
65 x 15
75 x 10
75 x 8
75 x 7

Reverse olybar curls:
10
10
10

Seated 1 arm OH DB tri ext:
30 x 15
30 x 12
30 x 12
30 x 11

Cleaned the gym, vacuum, mop, dusted, disinfected everything etc etc.

Nights tonight and tomorrow. May start TSA week 1 on Wednesday which will be a full week deload
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 03, 2016, 04:35:10 PM
Nice bro day.  Feeling rested yet?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on December 03, 2016, 07:40:23 PM
How are you feeling after the mock meet?
The guys that have been through a meet always say they feel wiped out after. Wondering if you felt the same.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 03, 2016, 07:45:58 PM
Thanks doods, I feel ok today. Yesterday morning when I woke up for work I had an incredible headache and felt like a bag of arseholes. Good sleep lastnight and feel ok today.
Low back still needs rest and I know even if I feel perfect I should rest.
No real lifting happening until Wednesday and week 1 of TSA is an Intro week with less volume anyway.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on December 03, 2016, 07:49:39 PM
Thanks doods, I feel ok today. Yesterday morning when I woke up for work I had an incredible headache and felt like a bag of arseholes. Good sleep lastnight and feel ok today.
Low back still needs rest and I know even if I feel perfect I should rest.
No real lifting happening until Wednesday and week 1 of TSA is an Intro week with less volume anyway.

That's good.
Food/rest cures what ails you  ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 04, 2016, 02:46:28 PM
Relax and Recharge then hit it hard again. Looking forward to seeing your progress. Keep up the hard work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 04, 2016, 04:34:38 PM
Thanks doods, I feel ok today. Yesterday morning when I woke up for work I had an incredible headache and felt like a bag of arseholes. Good sleep lastnight and feel ok today.
Low back still needs rest and I know even if I feel perfect I should rest.
No real lifting happening until Wednesday and week 1 of TSA is an Intro week with less volume anyway.

That's good.
Food/rest cures what ails you  ;)
Thanks Eric, I'm due for a good deload. Jumped straight to TSA right after Candito and I am sure my joints and ligaments are feeling some relief. That being said...I printed out my next training cycle last night at work...
She is gonna be a doozy...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 04, 2016, 04:37:10 PM
Relax and Recharge then hit it hard again. Looking forward to seeing your progress. Keep up the hard work.
Thanks bud, that's the plan, I am just getting started I hope! New TSA cycle is looking pretty daunting and hard as faak....I like it!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 06, 2016, 03:59:58 PM
GIDDYUP! TSA week 1/day 1
Morning Weight: 192.0

Warmup:
-lumpy roller lower end
-hip flexor/adductor static stretches

Leg swings
baby makers 15 sec hold x 5
Hip circle paused air squats x 10
Hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
295 x 5 vid
295 x 5
295 x 5
295 x 5 @RPE 7.5 vid

Bench:
Band pullaparts low/high/1 arm
Band dislocations
Lat pulldowns

10 x bar of CGBP, ultra wide, competition grip
135 x 5
185 x 3

Program Sets:
205 x 7
205 x 7
207 x 7

Wide cable rows:
160 x 6
160 x 6
160 x 6 @RPE 7

CGBP:
185 x 6
185 x 6
185 x 6

Dun:

Notes: was going to start tomorrow but tired of not training. Squats were good but damn my conditioning went to chit fast.
My tris were still pretty sore from bro day which actually hurt my benching and CGBP significantly. Got the reps but I was gassed at the end. It's going to be a challenging cycle using a 1RM of 405 for squats but I really want to push them stronger, I will survive, adapt and kick ass. Bumped bench 5lbs and deads 10lbs which won't be a problem I would think.
Day 2 on Thursday with deads and bench.

http://youtu.be/AOuAsnPdpbY (http://youtu.be/AOuAsnPdpbY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Trev71 on December 06, 2016, 09:53:47 PM
Nice squats, pretty good depth and all as well.

Enjoy being gassed...I jacked my non wrapped programming number up last training cycle...  holy shit. I mean, keep the puke bucket ready type stuff... really.

Enjoy!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on December 07, 2016, 07:31:59 AM
Squats looked good Shawn!

I know the feeling of getting antsy to get back in the gym. That's why I'm so horrible about actually taking deloads.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on December 07, 2016, 07:48:37 AM
Squats looked good Shawn!

I know the feeling of getting antsy to get back in the gym. That's why I'm so horrible about actually taking deloads.

Agree with Eric. Everything's looking good Shawn. I also have an issue with being out of the gym too long. I fear a relapse though. I've always had a tendency for a week to turn into 2 etc... The only time I purposely take off is 2 weeks over Christmas break, simply because I am off work those 2 weeks and just too damn lazy to drive the 35 minutes from home to gym.  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 07, 2016, 09:59:10 AM
Nice squats, pretty good depth and all as well.

Enjoy being gassed...I jacked my non wrapped programming number up last training cycle...  holy shit. I mean, keep the puke bucket ready type stuff... really.

Enjoy!
Thanks Trev!  Ya is going to be a gooder, mostly because I am using my recent wrapped 1RM of 405.  It will build up fairly slow but mostly doing 5x5's and 4x7's.  Squats of 3 reps just suck haha.  Puke bucket engaged!

Squats looked good Shawn!

I know the feeling of getting antsy to get back in the gym. That's why I'm so horrible about actually taking deloads.
Thanks Eric, I am killer sore today that's for sure. Another reason I wanted to get back to it.  Think this whole first week is going to cripple me.  You wanna play….you gotta pay :o
Squats looked good Shawn!

I know the feeling of getting antsy to get back in the gym. That's why I'm so horrible about actually taking deloads.

Agree with Eric. Everything's looking good Shawn. I also have an issue with being out of the gym too long. I fear a relapse though. I've always had a tendency for a week to turn into 2 etc... The only time I purposely take off is 2 weeks over Christmas break, simply because I am off work those 2 weeks and just too damn lazy to drive the 35 minutes from home to gym.  ;D
Thanks man, I needed the time off for sure, I just hate getting back into it with the DOMS and my conditioning…..or whatever conditioning I had has gone out the window in a very short period of time. This is just the intro week and I was gassed after and so sore today!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 07, 2016, 11:39:09 AM
Great to see you back at it Shawn. Love your work ethic. I haven't posted anything about this in my journal but I'm experimenting with active recovery this time in my JC block. I've been doing 20min of stair master or incline treadmill followed up with stretching on my off days from squats/deads. Goal is to improve mobility and recovery. I just make sure to eat extra to make up for the calories burned on the cardio. Time will tell but I like it so far.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 07, 2016, 12:49:26 PM
Mobility/Bro
Morning Weight: 191

Day off but I am hurting from yesterday. Needed to get some
blood flowing

Low back stretches off rack
Standing quad stretches

Treadmill: 10 min, even jogged a bit

Lumpy roller adductors, hip flexors, quads, ITB, glutes, piriformis
Hip flexor stretch
Adductor stretch...getting more flexible...slowly

Hip circle monster walks
Hip circle side steps
Hip circle paused air squats x 10

Calves:
Standing 1 leg block raises holding 30lb DB at side:
12/12/12/12/12/12

Seated Calf machine 120lbs:
15/15/15/15/15/15

Tibialis Anterior with 45lb bumper on top of foot, raise toe off floor:
12/12/12/10/10

Concentration curls 30lbs:
13/11/9/8/7

DB side laterals 30lbs:
10/10/10/10

20 min sauna/cold shower

Dun:

Notes: Good session, still sore as faak though. Going to try to keep up with some accessories this TSA cycle but it will be the first to go if it gets to be too much. Happy my adductor flexibitlity is improving. Been working on freeing up my right hip, specifically the hip flexor and adductor. I need the added flexibility for squats as well for after my meet in April I want to teach myself to bench flat footed with a wide foot stance to keep my ass on the bench. Right now my adductor flexibility is so bad I can't do this. I pretty much limp around for a couple days after squats because of my hip flexor being so jacked up. Improving slowly, will keep at it.
Deads and bench tomorrow, deads are light at 410 I think so should survive lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 07, 2016, 12:56:04 PM
Great to see you back at it Shawn. Love your work ethic. I haven't posted anything about this in my journal but I'm experimenting with active recovery this time in my JC block. I've been doing 20min of stair master or incline treadmill followed up with stretching on my off days from squats/deads. Goal is to improve mobility and recovery. I just make sure to eat extra to make up for the calories burned on the cardio. Time will tell but I like it so far.
Thanks Andrew, lol, this post made me laugh as that is exactly what I did today. I am feeling like you right now after you started PH3, it hurts to get back into a program after time off, truth!
I see that as smart very smart and would like to do the same. I even hit the treadmill for a whole 10min today haha. Seemed like a good way to get the blood flowing and loosen up my hip flexor. I know from last cycle this program has me pretty tight all the time, but the crazy warmups are what kept me in the game. I will customize it a bit this cycle to meet my needs but will definitely keep it in.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 07, 2016, 03:34:08 PM
I knew there was a method to my sprinting/cardio madness ;D   Good couple sessions Shawn. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 07, 2016, 04:26:18 PM
I knew there was a method to my sprinting/cardio madness ;D   Good couple sessions Shawn.
You been sprinting again behind the scenes? There won't be much, or any cardio in my distance future lol. I just needed to get my broken body moving again! Feel free to pick up my slack haha
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 07, 2016, 09:32:52 PM
Good luck on this cycle Shawn. Looking forward to seeing your numbers go up. Using your wrapped pr numbers should inflate your final tally for sure.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 08, 2016, 04:52:35 AM

You been sprinting again behind the scenes? There won't be much, or any cardio in my distance future lol. I just needed to get my broken body moving again! Feel free to pick up my slack haha

Nah not much have gotten out a couple of times just to keep the blood flowing and the weather has been so nice.  Trying to get in some walks mainly though.  It's still hard for me to completely ignore cardio lol 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on December 08, 2016, 07:55:16 AM
Those after deload blues...hate them feelz. :o Should be interesting to see how the numbers go this cycle. I like TSA except its too drawn out compared to JC. NEED MOAR WEIGHT NOW! ::)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 08, 2016, 02:11:29 PM
TSA week1/day2
Morning Weight: 195

Sooo sore today, I walked down the stairs sideways holding the railing 1 step at a time

Warmup:
Standing quad stretches
Rack lower back stretches
Lumpy roller lower end and back
Adductor and hip flexor stretches
Broomstick GM narrow/wide and twists

Leg swings
Baby makers x 5
Hip circle side steps, monster walks and air squat x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5
225 x 3
315 x 3
Program Sets:
410 x 4
410 x 4
410 x 4 @RPE 7 vid

Bench:
Bar x 10 of CGBP, ultra-wide, competition grip
135 x 5
185 x 3
Program Sets:
220 x 5
220 x 5
220 x 5
220 x 5 @RPE 7 vid

Pendlay Rows:
225 x 6
225 x 6
225 x 6 @RPE 6.5 vid

Dun:

Notes: well that was fun, I am crippled sore today, worse than yesterday. I did everything I could possibly think of to warmup to get through this lol.
Lifts weren't heavy, just painful.
Happy that's over, offday tomorrow!

http://youtu.be/0W01t1QmPo8 (http://youtu.be/0W01t1QmPo8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 08, 2016, 03:41:53 PM
Good luck on this cycle Shawn. Looking forward to seeing your numbers go up. Using your wrapped pr numbers should inflate your final tally for sure.
Thanks Rich, I think it should go pretty rough and hard for squats, the rest should go pretty smooth.  I really want to drive up my squats some more…and only one way to do that…blood and tears :o

You been sprinting again behind the scenes? There won't be much, or any cardio in my distance future lol. I just needed to get my broken body moving again! Feel free to pick up my slack haha

Nah not much have gotten out a couple of times just to keep the blood flowing and the weather has been so nice.  Trying to get in some walks mainly though.  It's still hard for me to completely ignore cardio lol 
Well that's a couple more times than this guy.  Good job.  I find it pretty easy to completely ignore cardio..go figure 8)
Those after deload blues...hate them feelz. :o Should be interesting to see how the numbers go this cycle. I like TSA except its too drawn out compared to JC. NEED MOAR WEIGHT NOW! ::)


Ya…not the blues….the pain >:(  This cycle will definitely be interesting. I used 385 squats for my last cycle so this will be a 20lb bump.  As you know it's a gradual intensity build so it's all good as long as I am getting stronger as I go.  It is definitely drawn out compared to JC, which is actually why I like it lol. As much as I hate squats…I hate volume squats worse…which is why I should be doing many of them.  I want to be as dialed as I can for the final JC run into the meet
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on December 08, 2016, 05:20:17 PM
Sucks about the pain but looks like you still got a killer workout in. No pun intended 😂

I know all about the " holding onto the railing" trick. I once almost went face first down a set of marble steps in a hospital lobby. That would have been bad. 😵
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 08, 2016, 08:07:33 PM
Sucks about the pain but looks like you still got a killer workout in. No pun intended 😂

I know all about the " holding onto the railing" trick. I once almost went face first down a set of marble steps in a hospital lobby. That would have been bad. 😵
Haha thanks Eric, it was probably one of the most uncomfortable workouts I have ever had. Right from walking down the stairs, to painful warmup...then the actual workout!
Few extra hairs on the mansack after that one lol.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 08, 2016, 11:40:33 PM
Good job Shawn, getting it done!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 09, 2016, 06:50:16 AM
Awesome job man.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 09, 2016, 09:22:35 PM
Good job Shawn, getting it done!
Thanks Andrew, that chit hurt!
Awesome job man.
Thanks Davey, hope IKEA went well…..at least there was meatballs!! 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on December 09, 2016, 09:57:34 PM
Sucks about the pain but looks like you still got a killer workout in. No pun intended 😂

I know all about the " holding onto the railing" trick. I once almost went face first down a set of marble steps in a hospital lobby. That would have been bad. 😵
Haha thanks Eric, it was probably one of the most uncomfortable workouts I have ever had. Right from walking down the stairs, to painful warmup...then the actual workout!
Few extra hairs on the mansack after that one lol.

I know the feeling. Standing up and sitting down kinda suck today. My hams are sore and tight. Does this mean I get extra hairs on the mansack now? 😟😂
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 10, 2016, 11:46:24 AM

Sooo sore today, I walked down the stairs sideways holding the railing 1 step at a time

I know how you feel. Had a monster leg session once and ended up in the hospital for a week. NOT COOL! Glad you made it through your day though.  Hope it gets better for you. How are the legs today? The worst part of sore legs is trying to go to the can.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 10, 2016, 02:47:32 PM
Sucks about the pain but looks like you still got a killer workout in. No pun intended 😂

I know all about the " holding onto the railing" trick. I once almost went face first down a set of marble steps in a hospital lobby. That would have been bad. 😵
Haha thanks Eric, it was probably one of the most uncomfortable workouts I have ever had. Right from walking down the stairs, to painful warmup...then the actual workout!
Few extra hairs on the mansack after that one lol.

I know the feeling. Standing up and sitting down kinda suck today. My hams are sore and tight. Does this mean I get extra hairs on the mansack now? 😟😂
Haha you have been awarded the gift of mansack growth!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 10, 2016, 02:52:45 PM

Sooo sore today, I walked down the stairs sideways holding the railing 1 step at a time

I know how you feel. Had a monster leg session once and ended up in the hospital for a week. NOT COOL! Glad you made it through your day though.  Hope it gets better for you. How are the legs today? The worst part of sore legs is trying to go to the can.
Wow, after this week I can almost relate to you're hospitalization! That must have been brutal!
Legs are still pretty damn messed up today, this is actually surprising me. They are better, but I am still not walking right. I have some squats on the menu tomorrow and at this point think it's actually going to make things better.
It's not like I did that much either, 4 working sets of 295x5. Moral of the story...never stop squatting!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 10, 2016, 02:56:41 PM
There were a lot of meatballs that's for sure.  Gotta love an IKEA lunch ;D



I know how you feel. Had a monster leg session once and ended up in the hospital for a week. NOT COOL!

 :o What did you do?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 11, 2016, 01:47:36 PM
TSA week1/day3
Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretches
Leg swings
Baby makers x 5 x 15 sec

Hip circle: side steps, monster walks, paused air squats x 10

Shoulder roll
Car/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats
Bar x 5 paused
135 x 5
225 x 3
Program Sets:
280 x 7 vid
280 x 7
280 x 7 @RPE 6.5 vid

OHP:
135 x 8
135 x 8 @RPE 7

Reverse grip wide cable row:
150 x 10
150 x 10
150 x 10 @RPE 7

Glute Thrusts:
225 x 4
225 x 4
225 x 4 @RPE 7

Dun:

Notes: ok with the weights but feeling some GI distress today, hopefully squats cured me!

http://youtu.be/elI5Wju1Heo (http://youtu.be/elI5Wju1Heo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 11, 2016, 03:21:16 PM
Has the flu still squats and rpe 6.5 nice :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 11, 2016, 04:17:16 PM
280 moving nice and smooth! Mirin that OHP also
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 11, 2016, 08:12:14 PM
Sick and still squatting. GI issue's suck. Hope you feel better.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on December 11, 2016, 09:06:08 PM
Some old habits creeping in on that squat set, Shawn. Knees coming in - hips shooting back. Chalk it up to a sour stomach  :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 11, 2016, 10:23:02 PM
Thanks guys. Feeling ok the rest of the day, had a double header of kids parties and now at work.

@John: thanks bud and good catch. I didn't really watch my vids but just reviewed them and you are bang on. I compared today to my last workout and I was definitely out of shape today with some old habits. Think today's concern was keeping the squat "clean" but not my form...if yknowaddamean haha
I'll get back on track next one:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 12, 2016, 05:19:24 PM
TSA week1/day4
Warmup:

Lumpy roller bottom end
Hip flexor/adductor stretch
Leg swings
Hip circle side steps, monster walks, paused squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Band pullaparts low, high, 1 arm
Lat pulldowns

Bench:
Bar x 10 of CGBP, ultra wide, comp
135 x 5
185 x 3
Program sets (all paused)
230 x 4
230 x 4
230 x 4 @RPE 7 vid

CGBP
230 x 3
230 x 3 @RPE 8 vid

Paused deads (all hook grip)
135 x 5
225 x 3
315 x 2
Program Sets:
365 x 3 vid
365 x 3 @RPE 6

Pendlay Rows:
245 x 5
245 x 5
245 x 5
245 x 5 @RPE 7

Dun:
Good workout for not much sleep after nights. Weights felt light. Tried out hook grip on deads and a wider stance and grip. Felt pretty good, may keep at this on my second deadlift day. Work tonight and offday tomorrow

http://youtu.be/rruOBN1fQio (http://youtu.be/rruOBN1fQio)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 12, 2016, 07:27:32 PM
Cycle starting off pretty easy  Nice to see all these low rpe's!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 13, 2016, 02:24:51 PM
There were a lot of meatballs that's for sure.  Gotta love an IKEA lunch ;D



I know how you feel. Had a monster leg session once and ended up in the hospital for a week. NOT COOL!

 :o What did you do?
Long story short. My legs don't grow so I thought I would "shock" them into growing. Did a stupid BBdotcom leg routine and ended up with Rhabdomyolysis. My protien and creatinine counts were 118000 and 8500. Don't remember which one was which but the dr told me both should be around 100-150 at the higher level. Also had potential comprtment syndrome in my quads but fortunately the swelling went down. I had at one point 4 IV's going for liquids and such. Piss breaks every 25 minutes or so. It sucked. Had a guy die in the bed beside me while I was there. Pretty crazy time.  While there I realized I had it before in my shoulders and chest when I was in the army. Couldn't even push open a door which my buddy thought funny when I smashed my face in the glass. :doh:

Oh and Some nice benching there Shawn. Loving the pause.  Paused deads looked good too. Tried it on some light weight deads and I felt it in my back.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 13, 2016, 04:02:58 PM
Wow that's a pretty crazy story.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 13, 2016, 09:37:23 PM
Hitting your stride again. Bench looking strong!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 14, 2016, 03:40:16 PM
TSA- week 2/Day 1
Morning Weight: 194.2

Warmup:
Lumpy roller bottom end
Adductor and hip flexor stretches
Leg swings
Baby makers x 5
Hip circle air squats paused x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats
Bar x 5 paused
135 x 5
225 x 3
275 x 1
Program sets:
305 x 5 vid
305 x 5
305 x 5
305 x 5
305 x 5 @RPE 9.5 vid- just could not hold my form today, quads had no power at all

Bench:
Lat pulldowns
10xbar of CGBP, Ultra wide, comp
135 x 5
185 x 3
Program Sets:
215 x 7
215 x 7
215 x 7
215 x 7 @RPE 9

Reverse grip cable rows:
170 x 6
170 x 6
170 x 6
170 x 6 @ RPE 8.5

CGBP
185 x 6
185 x 6
185 x 6
185 x 6 @ RPE 8.5

Saunas/cold shower

Dun:

Notes: pretty terrible session. Felt ok on my warmups for squats but my first program set I realized my quads were toast, they were just not firing at all. I was working my cues but it didn't matter, I was getting forward with knees caving due to no quad strength while fighting like hell to keep it together. Ah well, this didn't mean all that much. After last weeks terrible DOMS I just need to get back in the volume groove. Bit embarrassed to post the vid but they all can't be winners
Bench got tough last set but got my reps, accessories went ok.
Next one will be better

http://youtu.be/qm3HJ9tGdSk (http://youtu.be/qm3HJ9tGdSk)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 14, 2016, 04:18:24 PM
Last set looked tough. Youve had a good run lately so a bad day bound to happen at some point. Rebound session  is where its at
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 14, 2016, 08:51:58 PM
Cycle starting off pretty easy  Nice to see all these low rpe's!!
ha, well that was then….. now I gotta get my conditioning in order to keep things rolling!

There were a lot of meatballs that's for sure.  Gotta love an IKEA lunch ;D



I know how you feel. Had a monster leg session once and ended up in the hospital for a week. NOT COOL!

 :o What did you do?
Long story short. My legs don't grow so I thought I would "shock" them into growing. Did a stupid BBdotcom leg routine and ended up with Rhabdomyolysis. My protien and creatinine counts were 118000 and 8500. Don't remember which one was which but the dr told me both should be around 100-150 at the higher level. Also had potential comprtment syndrome in my quads but fortunately the swelling went down. I had at one point 4 IV's going for liquids and such. Piss breaks every 25 minutes or so. It sucked. Had a guy die in the bed beside me while I was there. Pretty crazy time.  While there I realized I had it before in my shoulders and chest when I was in the army. Couldn't even push open a door which my buddy thought funny when I smashed my face in the glass. :doh:

Oh and Some nice benching there Shawn. Loving the pause.  Paused deads looked good too. Tried it on some light weight deads and I felt it in my back.
ah man, that's a crazy story bud :o  Thanks the benching went real good last week.  The paused deads are good, but you definitely have to be careful. I think the biggest benefit for me will be teaching tightness before I pull, then hopefully some carry over to my weaker lockout.

Wow that's a pretty crazy story.
Indeed!!
Hitting your stride again. Bench looking strong!!
Thanks Andrew, last week went good.  Bench was tough today though as was squats.  Guess chit happens, hope for a better session next one.

Last set looked tough. Youve had a good run lately so a bad day bound to happen at some point. Rebound session  is where its at
There were a ton of tough reps the whole 5x5.  Ya bad days happen, I know I am stronger than what happened today.  Rebound will be good, got a 4x7 at 290 next session than next week I am going to kill the 315 5x5 dammit!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 14, 2016, 11:26:18 PM
Tough session, don't let it get into your head, and great fight to finish it all. That's the one thing about running programs like this and JC. Theres bound to be some hard ass days because the program is rigid and dont give a shit how we feel. The numbers and reps are there on the sheet with no regard to good days and bad days :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: flounderbout on December 15, 2016, 05:43:30 AM
They all looked pretty sweet to me Shawn.  Looking forward to see the real deal.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on December 15, 2016, 08:44:39 AM
Tough session, don't let it get into your head, and great fight to finish it all. That's the one thing about running programs like this and JC. Theres bound to be some hard ass days because the program is rigid and dont give a shit how we feel. The numbers and reps are there on the sheet with no regard to good days and bad days :D

Exactly. Its a good and bad thing really. Sucks to have to hit a certain workout/number/reps when things aren't perfect but then again it builds character  :P It's also what separates those who progress from those who flop around. I lost count of how many times I have had to do crap I didn't want to because of feelz.

Shawn was trying to be nice yesterday and text me saying there is no shame in taking off. I told then yes there was  ::)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 15, 2016, 09:53:24 AM
They all looked pretty sweet to me Shawn.  Looking forward to see the real deal.
Thanks buddy, I got through but shouldn't have been struggling so much with that one. I add 10lbs to that 5x5 every week coming up and didn't expect any difficultly.
Got through and I know I am in better shape than that, so faak it!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 15, 2016, 10:04:08 AM
Tough session, don't let it get into your head, and great fight to finish it all. That's the one thing about running programs like this and JC. Theres bound to be some hard ass days because the program is rigid and dont give a shit how we feel. The numbers and reps are there on the sheet with no regard to good days and bad days :D

Exactly. Its a good and bad thing really. Sucks to have to hit a certain workout/number/reps when things aren't perfect but then again it builds character  :P It's also what separates those who progress from those who flop around. I lost count of how many times I have had to do crap I didn't want to because of feelz.

Shawn was trying to be nice yesterday and text me saying there is no shame in taking off. I told then yes there was  ::)
Haha yes I was trying to be nice, I already knew you were going to train anyways!
Yup these programs are the single reason I am actually progressing. Hard days....ya they are faaking hard, but we do them, no excuses just gut it out. It's says do X amount of sets and reps...you better believe I'm going to do what I can to do it, feel bad, good or whatever.
I am not dwelling on it at all, I hit my reps, finished when I felt like quitting after set 1. This in itself makes me stronger and not just physically. Being able to push through just to stay on program is what I have to do to get better. I am not some gifted athlete that's for sure, if I want to be somewhat strong, I absolutely have to be all heart in my efforts. Working hard isn't optional!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 15, 2016, 03:14:37 PM
Offday accessories
Morning Weight: 192

Did some Christmas shopping this morning and figured I would hit some accessory work before the kiddos get off the bus

Calves:

Standing BW block raises x 100

Seated calf machine 140lbs:
15/15/15/15/15/15

1 leg donkey calf raises with 25lb DB on dip belt:
14/14/14/14/14/14
Then:
2 leg donkeys +25 AMRAP x 35

Tibialis Anterior with 45lb bumper on top of foot, toe raise from floor:
12/12/10/10/8

DB side laterals
20lbs x 20
25 x 12
25 x 12
25 x 12
25 x 12

Incline DB curls:
25lbs x 20
35 x 10
35 x 10
35 x 10
35 x 10

Dun:

Deads and bench tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on December 15, 2016, 04:11:31 PM
what you running mate?

IOW what is TSA.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 15, 2016, 06:56:25 PM
what you running mate?

IOW what is TSA.
Hey DNG! TSA is "the strength athlete" , they have a 9 week intermediate program that I have been doing. This is my second run of it now. I will finish up the 9 weeks here, mess around a few weeks then do Candito 6 week right before the meet!
It's a good program, lots of 5x5 and 4x7 squats which had been helping me fix up my form through reps. Benching and CGBP volume is pretty heavy as well and feel it's been pushing my bench up a bit!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 16, 2016, 11:35:00 AM
Tough session, don't let it get into your head, and great fight to finish it all. That's the one thing about running programs like this and JC. Theres bound to be some hard ass days because the program is rigid and dont give a shit how we feel. The numbers and reps are there on the sheet with no regard to good days and bad days :D

Exactly. Its a good and bad thing really. Sucks to have to hit a certain workout/number/reps when things aren't perfect but then again it builds character  :P It's also what separates those who progress from those who flop around. I lost count of how many times I have had to do crap I didn't want to because of feelz.

Shawn was trying to be nice yesterday and text me saying there is no shame in taking off. I told then yes there was  ::)
Haha yes I was trying to be nice, I already knew you were going to train anyways!
Yup these programs are the single reason I am actually progressing. Hard days....ya they are faaking hard, but we do them, no excuses just gut it out. It's says do X amount of sets and reps...you better believe I'm going to do what I can to do it, feel bad, good or whatever.
I am not dwelling on it at all, I hit my reps, finished when I felt like quitting after set 1. This in itself makes me stronger and not just physically. Being able to push through just to stay on program is what I have to do to get better. I am not some gifted athlete that's for sure, if I want to be somewhat strong, I absolutely have to be all heart in my efforts. Working hard isn't optional!!

Good attitude Shawn. Way to gut it out. Working with the sniffles is no big deal and I'm sure you know the difference between possible injury and just feeling lousy. I watched and episode of the selection on history channel last night and you see the people using little excuses to quit. Instructors just talking and it breaks people. I so want to do it but it's only for US residents. Really shows the mental toughness of some.

Nice accessory day too. I'm sure it was a welcome rest.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 16, 2016, 02:05:52 PM
TSA week 2/day 2
Morning Weight: 194.2

Warmup:
Lumpy roller bottom end
Adductor and hip flexor stretches
Leg swings
Baby makers x 5
Hip circle: paused air squats, monster walks and side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5 (hook grip=HG)
225 x 3 HG
315 x 2 HG
405 x 1 HG

Program Sets:
430 x 4 HG vid
430 x 4 versas
430 x 4 versas
430 x 4 mixed grip, vid @RPE 9

Bench:
Band pullaparts low, high, 1 arm, band dislocations

10xbar of CGBP, ultra wide, competition
135 x 5
185 x 3

Program Sets:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 vid @RPE 8

Pendlay Rows:
225 x 6
245 x 6
245 x 6
245 x 6 @RPE 9

Sauna/cold shower

Dun:

Notes: decent workout, wasn't feeling all that strong or motivated today but hit all my reps.
Hook grip practice again today and was happy to do my first program set hook grip without too much issue. Versas for the next 2 and mixed grip for the last. Last set I mis-cued my last rep and it was a bit of a grinder but locked it out.
Bench went ok, as did Pendlays.

Work 12 hours days Saturday and Sunday. Next session is supposed to be Sunday... I will play it by ear if I want to train at 5am or wait until Monday

http://youtu.be/-SqIQfFNUXc (http://youtu.be/-SqIQfFNUXc)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 16, 2016, 02:14:48 PM
Really impressed with those hook grips deads.  I always felt like my thumb was going to break doing them. Nice session man!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: sakustoms on December 16, 2016, 02:26:18 PM
Damn good session Shawn. Those are some definitely heavy deads.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on December 16, 2016, 02:39:10 PM
what you running mate?

IOW what is TSA.
Hey DNG! TSA is "the strength athlete" , they have a 9 week intermediate program that I have been doing. This is my second run of it now. I will finish up the 9 weeks here, mess around a few weeks then do Candito 6 week right before the meet!
It's a good program, lots of 5x5 and 4x7 squats which had been helping me fix up my form through reps. Benching and CGBP volume is pretty heavy as well and feel it's been pushing my bench up a bit!

Cheers mate.

I may read it. ONLY read though. Intermediate is too advanced for me ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 17, 2016, 08:55:54 PM

Good attitude Shawn. Way to gut it out. Working with the sniffles is no big deal and I'm sure you know the difference between possible injury and just feeling lousy. I watched and episode of the selection on history channel last night and you see the people using little excuses to quit. Instructors just talking and it breaks people. I so want to do it but it's only for US residents. Really shows the mental toughness of some.

Nice accessory day too. I'm sure it was a welcome rest.
Thanks Rich, ya there is a point where it is not ok to train of course, but generally excuses are the road to nowhere.  I honestly think training and dieting mentality is somewhat genetic.  How many millions of people try and try but just can't get their shit together?  The weakest link is always the mind.
Accessory day was fun, I want to try to keep up with the calves, bis and a bit of shoulders as I train for this meet.  No need to lose what little size I have there lol

Really impressed with those hook grips deads.  I always felt like my thumb was going to break doing them. Nice session man!!
Thanks Davey, hook grip was ok, thumbs were squashed but it didn't feel all that bad.  My last set mixed grip felt way more natural though, it's going to take a lot more work if I am going to switch permanently

Damn good session Shawn. Those are some definitely heavy deads.
Thanks Eric, they felt fairly heavy but things are going up every week from here so better get used to it.

what you running mate?

IOW what is TSA.
Hey DNG! TSA is "the strength athlete" , they have a 9 week intermediate program that I have been doing. This is my second run of it now. I will finish up the 9 weeks here, mess around a few weeks then do Candito 6 week right before the meet!
It's a good program, lots of 5x5 and 4x7 squats which had been helping me fix up my form through reps. Benching and CGBP volume is pretty heavy as well and feel it's been pushing my bench up a bit!

Cheers mate.

I may read it. ONLY read though. Intermediate is too advanced for me ;)
haha, give it a read…think it would be a perfect program at you're current level!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 19, 2016, 04:01:00 PM
TSA week2/Day3
Morning Weight: 196.1

Warmup:
Lumpy roller bottom end
Hip flexor stretches
Adductor stretches
Leg swings
Baby makers
Hip circle paused air squats x 10
Hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
Program Sets:
290 x 7 vid
290 x 7
290 x 7
290 x 7 vid @RPE 7.5

OHP
Bar x 10
135 x 8
145 x 8
150 x 7 @RPE 10 (supposed to be 8 reps)

Wide underhand cable row:
160 x 10
160 x 10
160 x 10
160 x 10 @RPE 8.5

Glute Thrusts:
225 x 6
225 x 6
225 x 6 @RPE 8

Dun:

Notes: good workout today. Squats were pretty tiring all around but happier with them today than the last 2 sessions. The rest went good, miscalculated my last set of OHP and missed a rep but ah well.
Nightshift tonight and tomorrow I will do zombie bench and paused deads to finish week 2

http://youtu.be/QBZNGnMBKF4 (http://youtu.be/QBZNGnMBKF4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: doughnutgut on December 19, 2016, 04:13:46 PM
Do you recon squats first will affect any other lift you do after? Even though it is upper body for pressing.


I am interested in the thoughts on this as i squat before any other exercise.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on December 19, 2016, 04:21:44 PM
You're looking more and more comfortable under the ol' squat bar Shawn! Guess all them there reps will do that  ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 19, 2016, 05:11:12 PM
Do you recon squats first will affect any other lift you do after? Even though it is upper body for pressing.


I am interested in the thoughts on this as i squat before any other exercise.
I would say yes, I know my first day of the week I do a 5x5 squat first, squats generally wipe the faakin floor with me, then after that I have a lighter percentage 4x7 bench....this is by far my hardest bench day of the 3 I do a week. Tomorrow starts with bench, a heavier percentage 4x4 and this session I always feel fresh and strong.
So, IMO for me...it is definitely a factor pressing after squats.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 19, 2016, 05:14:25 PM
You're looking more and more comfortable under the ol' squat bar Shawn! Guess all them there reps will do that  ;)
Thanks Eric, I always really appreciate any positive comments related to my squat. So much work mentally and physically has gone into this lift for me. As long as it's getting better, I am happy.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 19, 2016, 07:55:31 PM
The amount of pressing in TSA is crazzzzy. You are doing 3 bench days per week and then also OHP on this day? :eek:

I think it would be goodbye sweet elbows for me.

Nice work
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 19, 2016, 08:28:41 PM
Nice work on the squats Shawn. Definitely looking comfy under the bar. TSA certainly has a shit ton of pressing. Do you feel burnt out with all that work? I can understand why you didn't get that last rep on OHP. For me when I'm done it's over with and the weight isn't moving anywhere but down.

 
Do you recon squats first will affect any other lift you do after? Even though it is upper body for pressing.


I am interested in the thoughts on this as i squat before any other exercise.

Squats burn me out. It's all I can do to finish my accessories after that. I suppose it depends of squat volume and weight but for me that's my main lift for that session.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 20, 2016, 02:13:28 AM
The amount of pressing in TSA is crazzzzy. You are doing 3 bench days per week and then also OHP on this day? :eek:

I think it would be goodbye sweet elbows for me.

Nice work
Thanks Andrew, ya it's a very press heavy program.  It goes 4x7 plus CGBP, then a 5x5 and the last day a 4x4 plus CGBP.  It seems to be working well for me so far.  I have some rough sessions but the days that I am feeling good are sweet.  It actually has a ton of rowing as well.  Each session I row, either chest supported rows (I have been doing cable) or Pendlays.  I am enjoying the setup, I don't like the volume squats...but this is why I should be doing volume squats :o

Nice work on the squats Shawn. Definitely looking comfy under the bar. TSA certainly has a shit ton of pressing. Do you feel burnt out with all that work? I can understand why you didn't get that last rep on OHP. For me when I'm done it's over with and the weight isn't moving anywhere but down.

Squats burn me out. It's all I can do to finish my accessories after that. I suppose it depends of squat volume and weight but for me that's my main lift for that session.
Thanks Rich, I am getting better at squats slowly so I am happy about that.  Yes I do feel pretty fried after each of these sessions, lots of big compound movements and lots of volume.  Not to mention the warmups aren't exactly small lol.  They are good for my conditioning which I am lacking. 
TBH I always feel completely done after squats and realizing I am only have done my workout at that point is pretty shitty. 4 days a week of this program is definitely enough.  I am getting positive results though and that's what I am after!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 20, 2016, 08:40:16 PM
TSA week2/Day4

Morning Weight: 194

Warmup:
Lumpy roller bottom end
Adductor stretch
Hip flexor stretch
Leg swings
Baby makers x 5
Hip circle air squats x 10, side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
Band pullaparts high, low, 1 arm, dislocations
10 pullups

10xbar of CGBP, ultra wide, competition grip

135 x 5
185 x 3
225 x 1

Program Sets:
235 x 4
235 x 4
235 x 4
235 x 4 @RPE 8 vid

CGBP
225 x 3
225 x 3
225 x 3 @RPE 9 vid

Paused deads: all hookgrip
225 x 5
315 x 1
Program Sets
375 x 3
375 x 3 vid
375 x 3 @RPE 7

Pendlays:
245 x 5
255 x 5
255 x 5
255 x 5
255 x 5 @RPE 9

Dun:

Notes: in between nightshifts, quite the unmotivated workout but plowed through. No real issues, bench felt a bit heavier than it should but did ok.

http://youtu.be/Z3KgmmVMQGM (http://youtu.be/Z3KgmmVMQGM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on December 20, 2016, 09:07:19 PM
'Mirin them deads.

I might set them down a little more tenderly. A mechanic wouldn't subject a $400 jack to that kind of abuse and he can buy another one. You can't buy another set of shoulders, elbows and wrists.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 20, 2016, 09:48:16 PM
'Mirin them deads.

I might set them down a little more tenderly. A mechanic wouldn't subject a $400 jack to that kind of abuse and he can buy another one. You can't buy another set of shoulders, elbows and wrists.
Thanks Bando, and good advice. I have been messing with hook grip and think I am trying get that bar to the floor as quickly as possible haha. Thumbs are still getting pretty mashed still, but going to keep at it to see if I can make it work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 20, 2016, 11:15:35 PM
another badd asss day for you Shawn. i've never tried a hook grip. You have me interested in trying
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 21, 2016, 02:31:35 AM
another badd asss day for you Shawn. i've never tried a hook grip. You have me interested in trying
Thanks Andrew, I felt pretty junky after nights but hammered through. Hook grip is going ok, my last set today had my thumbs feeling pretty rough. Hoping to destroy all feeling in them soon lol.
I do really like the idea of it if I can make it work better, there is no way I am going to drop the bar from slippage, but right now pain is the limiting factor.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 21, 2016, 04:40:02 AM
Nice one Shawn.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on December 21, 2016, 05:07:25 PM
Pretty damned good Zombie workout Shawn. Those paused deads look like murder. And adding Hook grip into the mix as well :o Sounds like you had a spectator or is that a budding iron monger getting some tips from Dad? :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 22, 2016, 06:31:42 PM
TSA week3/day1
Morning Weight: 194

Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretch
Leg swings
Baby makers
Hip circle air squats paused

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
315 x 5 vid
315 x 5
315 x 5
315 x 5
315 x 5 vid @RPE 9 form out the window

Bench:
Band pullaparts low, high, 1 arm and band dislocations
10xbar of CGBP, ultra wide and comp grip

135 x 5
185 x 3
Program Sets:
220 x 7
220 x 7
220 x 7
220 x 7 vid @RPE 10

Reverse grip wide cable rows:
180 x 6
180 x 6
180 x 6
180 x 6 @RPE 8.5

CGBP
190 x 6
190 x 6
190 x 6
190 x 6 @RPE 9

Sauna/cold shower

Dun:

Notes: was going to take 2 days off to recover but looked ahead at the Christmas schedule and figured I needed to train today to keep on schedule over Xmas. Was tight in lower back and right hip but after warmup felt pretty good. Squats went good but gassed out the last few reps on last set. Got them all though.
Bench started out easy and got to an RPE 10 last rep. This is always a tough bench session for me so no real surprise. Tough session but happy I hammered through.

https://youtu.be/G8W-eMIQt2o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 22, 2016, 07:00:22 PM
Set 5 looked like a struggle for sure.  Set 1 looked great I thought I was actually cheering for you on that bench set by the end.  Looked like a hard fought session man!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 22, 2016, 07:15:02 PM
Nice one Shawn.
Thanks Dave, getting it done after nights is always a great accomplishment for me 8)

Pretty damned good Zombie workout Shawn. Those paused deads look like murder. And adding Hook grip into the mix as well :o Sounds like you had a spectator or is that a budding iron monger getting some tips from Dad? :)
Thanks Rich, good thing about zombie workouts is that the brain isn't functioning enough to want to quit lol.  Paused deads are always tough but good for me to learn tightness off the floor.  Hook grip is going ok, thumbs were mashed but didn't drop it :o  Ya that was my youngest son entertaining me as a smashed through, always a fun time…

Set 5 looked like a struggle for sure.  Set 1 looked great I thought I was actually cheering for you on that bench set by the end.  Looked like a hard fought session man!
Thanks Dave, I was pretty tired out set 5 and tried so damn hard to keep tight but my body just gave out and fell into GM land >:(  Happy to get through it though, I wasn't feeling ready for that one today.  Benching on day 1 is always a chitshow, starts off ok then I just die. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Cali on December 22, 2016, 07:28:49 PM
Mirin'. Heavy weight, high volume.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 24, 2016, 02:04:14 PM
TSA week3/day2 Merry Christmas :)
Morning Weight: 195

Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretches
Hip circle side steps and monster walks
Leg swings
Baby makers x 5

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5
225 x 3
315 x 2
405 x 1
Program Sets:
440 x 4 hook grip PR vid
440 x 4 versas from here
440 x 4
440 x 4 @RPE 8.5 vid

Bench:
Band pullaparts low, high, 1 arm and dislocations

10xbar of CGBP, ultrawide, comp
135 x 5
185 x 3
225 x 1
Program Sets:
235 x 5
235 x 5
235 x 4 out of gas
235 x 3
235 x 3

Pendlays:
245 x 6
245 x 6
245 x 6
245 x 6 @RPE 9

Sauna/cold shower

Dun:

Notes: tough one today, low back was real tired from squats but the show must go on. Deads were ok, did HG the first set then versas the rest. Needed to get fired up fornthe last set.
Bench felt heavy right off the hop and only made 2 sets of 5 then had to drop reps.

Off to see Starwars with the famjam

Merry Christmas my friends!!

http://youtu.be/yANvU875uwM (http://youtu.be/yANvU875uwM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 24, 2016, 07:40:18 PM
Nice work on that pr. Merry christmas bud!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 24, 2016, 11:29:24 PM
Mirin'. Heavy weight, high volume.
Thanks, this program is getting even tougher this time around but hanging in there so far, well not bench today though >:(  Merry Christmas Matt!
Nice work on that pr. Merry christmas bud!
Thanks Dave, have an awesome Christmas with the family.  I could only handle the one set of hook grip but it's still a 10lb PR for 4 reps from last week.  I will see if I can do 4 with 450 my first set next week and so on.  Bench felt like balls today but whatever, I have good and bad days on this program with it.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 24, 2016, 11:38:36 PM
Nice session, 440x4 HG is bad ass. How do you like that new Deadlift bar?

And that's a shitpile of reps at 235 on bench, would not sweat missing a few reps, just keep grinding like I know you will
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 24, 2016, 11:48:49 PM
Nice session, 440x4 HG is bad ass. How do you like that new Deadlift bar?

And that's a shitpile of reps at 235 on bench, would not sweat missing a few reps, just keep grinding like I know you will
Thanks Andrew! Just killing time right now waiting for my excited 9 year old to fall asleep....so Santa's can go to bed lol. Gonna be a damn early morning no doubt! Beautiful squat PR's!
Hook grip is still pretty painful but made it through that one set. Hopefully I can get more comfortable with it. The new bar is nice, it's actually an Olympic lifting bar but has some flex to it and I actually like the less aggressive knurl. Doesn't tear up my hands and I still have no problems getting a grip. It does flex more but I am not sure if I can actually "feel" that or not.
I am mostly happy I can leave it set up for deads and rows without carrying it back and forth lol.

Bench was heavy as shit feeling today and was feeling fatigued from last session still. I will keep grinding, I have good and bad days on this program with bench so it doesn't really bother me much anymore!
Have a great day tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 27, 2016, 05:30:49 PM
TSA week3/Day3
Morning Weight: 197.2

Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretches
Hip circle side steps
Leg swings
Baby makers x 5
Hip circle paused air squats x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
300 x 7 vid
300 x 7
300 x 7
300 x 7 @RPE 8 vid

OHP (seated)
135 x 8
145 x 8
150 x 8 @RPE 8.5 vid

Reverse grip wide cable row (plate load)
160 x 10
160 x 10
160 x 10
160 x 10 @RPE 9

Glute Thrusts:
225 x 6
245 x 6 bump
245 x 6 @RPE 8

Sauna/cold shower

Dun:

Notes: took an extra day off, my lower back had been trashed from squats and deads. Wasn't as bad today but still tight. I had zero motivation today to get going, squats felt tough and my first rep each set felt heavy and terrible. Huge mental grind but once I got through squats I was happy lol. Form was off on a lot of reps as well, but getting them done was a victory in itself!
The rest went fine. One day I hope to enjoy squats dammit
Bench and paused deads tomorrow to finish up week 3!
http://youtu.be/UgWLIUqDPSE (http://youtu.be/UgWLIUqDPSE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 27, 2016, 06:27:31 PM
The TSA grind continues, those 7's squat days look brutal, nice work grinding those out. Strong OHP too! Weight approaching 2hundo, I like it
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 28, 2016, 07:48:22 PM
The TSA grind continues, those 7's squat days look brutal, nice work grinding those out. Strong OHP too! Weight approaching 2hundo, I like it
Thanks Andrew, squats were just that...a grind lol. Well I weigh 193 mid day today...had a septic back up that I spent yesterday and today working on with no food or sleep! I've seen some pretty sick shit at work....but think this job was the sickest yet!
Nothing but respect to plumbers!
Back to training tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 28, 2016, 09:03:43 PM
Damn-what a shit storm situation...I'm Supposed to test deads tonight, got drug to the mall with my wife and still out here in Reno about 1.5hrs from home. Also feel the Ebolaz trying to get me, been tired all day. Gonna sack up and rep out 490 tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on December 28, 2016, 09:34:01 PM
Damn-what a shit storm situation...I'm Supposed to test deads tonight, got drug to the mall with my wife and still out here in Reno about 1.5hrs from home. Also feel the Ebolaz trying to get me, been tired all day. Gonna sack up and rep out 490 tomorrow

 >:(

Been refreshing your journal all day.

Get some rest and crush that shit tomorrow!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 28, 2016, 10:18:16 PM
Damn-what a shit storm situation...I'm Supposed to test deads tonight, got drug to the mall with my wife and still out here in Reno about 1.5hrs from home. Also feel the Ebolaz trying to get me, been tired all day. Gonna sack up and rep out 490 tomorrow

Thanks Andrew, squats were just that...a grind lol. Well I weigh 193 mid day today...had a septic back up that I spent yesterday and today working on with no food or sleep! I've seen some pretty sick shit at work....but think this job was the sickest yet!
Nothing but respect to plumbers!
Back to training tomorrow


You 2 sound like me  :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 29, 2016, 04:32:38 PM
TSA week3/Day4
Morning Weight: 195.3

Pressed for time so reduced warmup:
Low back rack stretches
Lumpy roller hip flexors/adductors

Bench:
Band pullaparts low, high, 1 arm, dislocations
Wide grip pull-ups x 10

10 x bar of CGBP, ultra wide, competition
135 x 5
185 x 3
225 x 2

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

CGBP
225 x 3
225 x 3
225 x 3 @RPE 9

Paused deads (all hook grip)
135 x 5
225 x 3
315 x 1

Program Sets:
390 x 3
390 x 3
390 x 3 @RPE 7.5 vid

Break: had to go out with family for an outdoor adventure at a historical park

Couple hours later:

Pendlays:
135 x 8
225 x 5
245 x 5
255 x 5
265 x 5
265 x 5 @RPE 9 vid - sloppy

Dun:

Notes: decent workout, was tight from digging yesterday and didn't have much time so skipped most my usual warmup. Bench felt heavy but got my reps no problem.
Hook grip felt the best it has today and my last set of deads went the best.
Had to do Pendlays a bit later but got them done, pretty sloppy but wanted to push a bit heavier.

End of week 3, day off tomorrow and will hit week 4 in a couple days

http://youtu.be/aulUaUJG2EY (http://youtu.be/aulUaUJG2EY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on December 29, 2016, 07:57:19 PM
Nice work on the hook grip paused deads !!...You better keep grinding cuz i'm coming at you on Deads in Utica...its gonna be a battle  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 29, 2016, 09:55:52 PM
Nice work on the hook grip paused deads !!...You better keep grinding cuz i'm coming at you on Deads in Utica...its gonna be a battle  ;D
Haha I see that Andrew, fantastic pulls bud! Now I gotta hit 540 at the end of this cycle dammit!! Don't cut too much, I need my 198 weight class for a Wilks win!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 29, 2016, 10:02:49 PM
We have a nice deadlift battle brewing around here :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on December 29, 2016, 10:08:33 PM
We have a nice deadlift battle brewing around here :)

Yup!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 31, 2016, 03:30:24 PM
TSA week4/Day1
Morning Weight: 196.1

Warmup:
Lumpy roller bottom end
Adductor and hip flexor stretches
Leg swings
Baby makers x 5
Hip circle paused air squats x 10
Hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
325 x 5 vid
325 x 5
325 x 5
325 x 5
325 x 5 @RPE 9.5 vid

Bench:
Band pullaparts low, high, 1 arm and dislocations
10 x bar of CGBP, ultra-wide, competition
135 x 5
185 x 3
225 x 1

Program Sets:
230 x 7
230 x 5 (dropped to 5 reps)
230 x 5
230 x 5

Underhand wide cable rows:
(Plate load)
180 x 6
180 x 6
180 x 6
180 x 6 @RPE 8

CGBP:
190 x 6
190 x 6
190 x 6
190 x 6 @RPE 8.5

Dun:

Notes: well I knew this was going to be real hard going in and I was very correct. If I went to form failure I would have been done after set 1....but we all know me better than that
Ground out my reps, ugly and hard as faak. Definitely a volume/weight PR but obviously would have loved to do it better.
Bench was weak after that and dumped my 7's to 5's after set 1. The rest was good.
Happy to survive, that really beat me up hard. Day of tomorrow, going skiing with the boys at my sisters ski mountain

Happy New Years to all my friends, let's make 2017 a year of gains, good health and fortune

http://youtu.be/K-xWeYic5lw (http://youtu.be/K-xWeYic5lw)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 31, 2016, 04:24:21 PM
We have a nice deadlift battle brewing around here :)
We have a nice deadlift battle brewing around here :)
Damn right Davey!  Need me some healthy competition!  I am going to win though… lol

Yup!
600 is coming…..  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on December 31, 2016, 06:57:50 PM
Vid not working for some reason. I blame trump.  Have fun skiing.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on December 31, 2016, 09:21:49 PM
Vid not working for some reason. I blame trump.  Have fun skiing.
Hmm weird. Think it was Trudeau TBH! Didn't miss much, me grinding hard to stay alive lol.
Happy NewYear brother:)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 01, 2017, 01:35:12 AM
Happy new year Shawn! Grinding out those squats man...thats a lot of reps at 325. I had 325 come up on week 5 for JC and my form broke down on rep #3 of set 1..lol..That weight is a bitch. Have fun on the slopes
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 01, 2017, 05:38:20 PM
TSA week4/day2 (a day early, will do bench tomorrow)
Morning Weight: 193.1

So I am going back to work tomorrow and wanted to get deads and Prows done today and then I will finish this workout tomorrow with a 5x5 bench.
Andrew (bb.com) inspired me to knock out some NewYear deads

Warmup:
Lumpy roller bottom end
Hip flexor/adductor stretches
Leg swings
Broomstick GM narrow/wide and twists
Baby makers x 5
Hip Circle air paused squats

Shoulder rolls
Cat camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
450 x 4 HG
450 x 4 HG vid
450 x 4 versas
450 x 4 @RPE 9.5 vid versas

Pendlays:
245 x 6
245 x 6
245 x 6
245 x 6 @RPE 9

Afternoon on the slopes

Dun:

Notes: definitely needed today off after yesterday's grind with squats, but deads today sounded better than 5:30am tomorrow. I will bench tomorrow as I know my bench would have gone nowhere today without rest.
Hook grip continues to get easier and 450 is a HG PR and was able to do a second set HG so this is coming around. Obviously my lower back was fried today but got all my reps with my very last one being real slow.
Happy with today though, hit all my reps feeling pretty rough

Went skiing this afternoon, haven't gone in about 8 years but picked right back up no problems. My boys had lessons and had a blast. Nice to actually get out enjoy these damn winters again!
5x5 bench tomorrow night after work to finish off day 2 on regular scheduled day.

Thanks for the deadlift inspiration Andrew, your session today got me fired up! (Not to mention Andrew H breathing down my neck now, you strong faaker lol!!!)

http://youtu.be/VfdfyM3PoGY (http://youtu.be/VfdfyM3PoGY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 01, 2017, 05:43:06 PM
Happy new year Shawn! Grinding out those squats man...thats a lot of reps at 325. I had 325 come up on week 5 for JC and my form broke down on rep #3 of set 1..lol..That weight is a bitch. Have fun on the slopes
Thanks Andrew, it was a tough session!! I wanted an extra day off as I was feeling pretty beat up but decided to man up and get it done. Next week is 330 5x5 and think I will take that extra day recovery for that one. Back was feeling rough today...
Might as well hit some deads lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 01, 2017, 06:15:39 PM
deads and front squats for me today. Just waiting for the garage to thaw out  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 01, 2017, 07:03:05 PM
deads and front squats for me today. Just waiting for the garage to thaw out  ;D
Nice! January 1st is the day of the dead!! Have a great session dood!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 01, 2017, 07:45:51 PM
530 AM deadz suck.  You chose wisely ;D


Sounds like you had a good trip.  I am a great skier.  I aim my ski's straight for the bottom.  I'm always the first one down the hill but never on my feet.  I'll take the chalet any day of the week lol 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 02, 2017, 10:10:35 PM
TSA week4/day2-Part 2
Didn't weigh in today before work and finished the bench portion of day 2 tonight.

Warmup:
Band pullaparts low, high, 1 arm, dislocations
Wide grip pull-ups x 10

10 x bar of CGBP, ultra wide, competition
135 x 5
185 x 3
225 x 2

Program Sets: attempt at least
240 x 5
240 x 5
240 x 5
240 x 4 (-1)
240 x 3 (-2)

This was on schedule and yesterday's deads and Prows were a day early.
So....what's today's excuses? I will say my lats are unusually sore today, think it's a combo of yesterday's workout and pushing myself with my ski poles yesterday? Diet has been pretty low cal the last couple days and I was pretty tired from a busy day in ICU as well.

Now I think it's time to admit that I think I used too high a max this round of TSA. This is the third workout I have missed reps, and I really shouldn't be missing any. Last cycle I used 5lbs more than I have ever pressed and I did miss some reps, but came out stronger in the end. I added another 5lbs this cycle on top of that but it is proving to be a dumb move...
I will have to decide what to do, keep on plugging with the scheduled numbers or reduce my sets 5-10lbs. Suggestions are welcome
I do know that in weeks 4-5 the volume accumulation really hits me hard on this program and once I am through it things get better.

Anyway, did my best, not going to dwell on it. Offday tomorrow then day 3 on Wednesday!

Ok talked with coach, going to reduce my max 10lbs to my real max and hopefully not miss any more damn reps!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 02, 2017, 10:25:54 PM
Sucks on a few missed reps, but they were only a few. And you did hit reps on the first 3 sets so you are not far off.  This same thing happened to me on my first cycle of JC with bench. I stuck with it and it worked out ok when the volume dropped. As long as your eating a lot my thoughts fwiw is to keep going.

But really, either way won't make too big a difference if you drop 5lbs that's not a huge change and if it boosts confidence it might be worth it to go that route too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 02, 2017, 11:07:55 PM
530 AM deadz suck.  You chose wisely ;D


Sounds like you had a good trip.  I am a great skier.  I aim my ski's straight for the bottom.  I'm always the first one down the hill but never on my feet.  I'll take the chalet any day of the week lol 
8) yes I in no way wanted to deadlift this morning, especially after 12 days of sleeping in until 9am every morning haha.  Skiing was great, can't wait to rip up the slopes with boys once they get better!  Make a trip up to the bay Davey, we will get you all on the slopes!!!  We can also eat burger and fries in the chalet of course :o

Sucks on a few missed reps, but they were only a few. And you did hit reps on the first 3 sets so you are not far off.  This same thing happened to me on my first cycle of JC with bench. I stuck with it and it worked out ok when the volume dropped. As long as your eating a lot my thoughts fwiw is to keep going.

But really, either way won't make too big a difference if you drop 5lbs that's not a huge change and if it boosts confidence it might be worth it to go that route too.
Thanks Andrew, I appreciate the insight.  I will say diet hasn't been exactly on point the last few days and for sure it had some effect.  Here is my problem….Since I started doing these programs I have always overestimated my bench.  I have some delusions of grandeur that I am going to magically be some super strong bencher at the end of the cycle…I will say I have gained some strength…but not that much at all.  After talking with John I am going to drop my max from 300 to 290.  I have pressed 290, I only hoped to press 300 lol. 
Basically what I have been doing for bench hasn't been working anyway, program percentages are there for a reason and it's about time I start utilizing this properly.  Yes I do need the confidence as well, missing reps for the third time this cycle was not cool.  I know what I was doing wasn't working….so time to stop being such a dreamer and do the program to the letter.  If things feel too easy, I will add pauses in when I can, but I still think it's going to be a challenge regardless of a 10lb dump.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 03, 2017, 01:10:58 AM
Makes sense, good plan. I didn't realize you went in above your actual 1RM.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 03, 2017, 04:43:46 AM
What's the over/under on John being absolutely fed up with us by the end of April?  ;D


inb4 he already is :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 03, 2017, 10:16:53 AM
Makes sense, good plan. I didn't realize you went in above your actual 1RM.
I have been pushing my 1RM on these programs 5-10lbs above what I am capable of with hopes I would adapt and grow into it. This has proven to be a huge programming mistake for me. I am at the point with my bench that I should be happy with a 5lb PR after a full training cycle. I am not willing to go above 200lbs BW which would definitely help me press more of course.
My reasons for not gaining more weight are not aesthetic at all, I just feel in order to stay healthy (heart health, cancer, diabetis, etc etc) I don't want to be a fatass just to put 10lbs on my bench. Being in my 40's now and seeing the shit I see daily at work has an impact on my outlook on getting too heavy vs living a healthy long as possible life.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 03, 2017, 10:19:28 AM
What's the over/under on John being absolutely fed up with us by the end of April?  ;D


inb4 he already is :P
Lol, so far so good Davey!! Think we will have to chip in for a nice Brony T-Shirt and a snow globe for all his patience though!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on January 03, 2017, 11:45:51 AM
Makes sense, good plan. I didn't realize you went in above your actual 1RM.
I have been pushing my 1RM on these programs 5-10lbs above what I am capable of with hopes I would adapt and grow into it. This has proven to be a huge programming mistake for me. I am at the point with my bench that I should be happy with a 5lb PR after a full training cycle. I am not willing to go above 200lbs BW which would definitely help me press more of course.
My reasons for not gaining more weight are not aesthetic at all, I just feel in order to stay healthy (heart health, cancer, diabetis, etc etc) I don't want to be a fatass just to put 10lbs on my bench. Being in my 40's now and seeing the shit I see daily at work has an impact on my outlook on getting too heavy vs living a healthy long as possible life.

You think being a healthy 210 is the same as a fat 210? I'm not sure what the cutoff would be w/ weight but I think if you're using bodyweight as a marker its a mistake.

And no- I love you guys! I'll help when and where I can.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 03, 2017, 12:12:06 PM
Another thing to consider is you are lifting much heavier now than you were in the past. There is a strong stimulus to gain muscle with the extra calories where as before those extra calories may have gone to fat stores. You are ahead of me in terms of heavy lifting but even for me I really noticed less fat on this previous surplus I did and I think it's. Cause I'm finally scratching the surface of some decent stimulus with my lifts...(I'm really just trying to coax you into 220 class so we can go head to head :D)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 03, 2017, 12:56:14 PM
Makes sense, good plan. I didn't realize you went in above your actual 1RM.
I have been pushing my 1RM on these programs 5-10lbs above what I am capable of with hopes I would adapt and grow into it. This has proven to be a huge programming mistake for me. I am at the point with my bench that I should be happy with a 5lb PR after a full training cycle. I am not willing to go above 200lbs BW which would definitely help me press more of course.
My reasons for not gaining more weight are not aesthetic at all, I just feel in order to stay healthy (heart health, cancer, diabetis, etc etc) I don't want to be a fatass just to put 10lbs on my bench. Being in my 40's now and seeing the shit I see daily at work has an impact on my outlook on getting too heavy vs living a healthy long as possible life.

You think being a healthy 210 is the same as a fat 210? I'm not sure what the cutoff would be w/ weight but I think if you're using bodyweight as a marker its a mistake.

And no- I love you guys! I'll help when and where I can.
ah good, we still have the love 8)  lol,  Ok, that is a very valid point, also one that I have thought about.  No I don't think for one second being a strong, very active 210 is the same as a 210 weak, skinny fat potato.  That definitely is not the same, we are training hard, have some decent LBM, give our hearts and circulatory systems a great workout many times a week and eat what we need too to make progress and repair our muscles.  That alone will set us way above the average male at our age and BF in health and health markers.  Maybe I just needed to write this out to tell myself that I dunno. 
A lot of this mentality may also be driven by me getting so lean several times as well, it's pretty much an eating disorder by the end of a cut like that.  Any little bit of fat I pick up makes me feel....well fat  :-\ I guess the light at the end of the mental disorder for me is that I know I can cut, that is one thing I do very well.

I would like your honest opinion here.  I am at a crossroads right now.  This morning I weighed 196, this is 2lbs shy of 198 class.  I either curb things a bit to allow myself to eat back up to 198 ....or keep on eating into the next weight class....  think I know what you are going to say... maybe just need to hear it lol

Another thing to consider is you are lifting much heavier now than you were in the past. There is a strong stimulus to gain muscle with the extra calories where as before those extra calories may have gone to fat stores. You are ahead of me in terms of heavy lifting but even for me I really noticed less fat on this previous surplus I did and I think it's. Cause I'm finally scratching the surface of some decent stimulus with my lifts...(I'm really just trying to coax you into 220 class so we can go head to head :D)
You both make really good points Andrew. I had to overcome some mental barriers to get myself up to my current BW and maybe I need to just keep going.  I honestly don't believe I will gain much more mass if I sit at this weight or bring myself up to 220, but I do know that I will it can and probably will bring my lifts up higher.  So maybe putting more weight on the bar being heavier will actually translate to more LBM in that sense. Hmmm 220 class you say......
 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 03, 2017, 01:10:34 PM
I just want to go on the record and say I told ya you'd be in the 220 class :P


My plan now is to just go in as big and strong as I can and still fit in my singlet.  I really don't want to buy another one before I even use this one and it's good until 220 lbs it says so I'll cap out around 220 max.   To John's point I'm sitting around 210 right now and except for when I push into my lifting belt I'm really looking a lot different now than 10 years ago when I was 215 and not working out. 


You can always run one of your magic 4 weeks diets after and lose 30 lbs anyway ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 04, 2017, 11:10:00 AM
I just want to go on the record and say I told ya you'd be in the 220 class :P


My plan now is to just go in as big and strong as I can and still fit in my singlet.  I really don't want to buy another one before I even use this one and it's good until 220 lbs it says so I'll cap out around 220 max.   To John's point I'm sitting around 210 right now and except for when I push into my lifting belt I'm really looking a lot different now than 10 years ago when I was 215 and not working out. 


You can always run one of your magic 4 weeks diets after and lose 30 lbs anyway ;D
Haha well we will see what happens. I was 195 this morning so it won't be hard to either go up in weight or stay under 198 at this point. I am sure I look better now at this weight but in terms how I feel day to day is also a factor for me. For now I will just keep looking the other way and finish up this TSA cycle and then decide. I have a few weeks after this before JC to make up my mind.
I will say I do want to lift on Saturday so I can spend Sunday cheering on my crew, wrapping for John, and just enjoying watching you guys in action.

Speaking of TSA, I will not be training today, I feel like a bigger bag of smashed arseholes today, just called in sick for work tonight and squats would probably snap me in half right now. See how I feel tomorrow
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 04, 2017, 11:19:58 AM
hope you feel better mane...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 04, 2017, 11:44:39 AM
hope you feel better mane...
Thanks Andrew, I have been damn lucky the last couple months, my entire family had been sick a few times and I have been healthy.
Got to pay my dues I guess, symptoms seem like influenza , but either way going to rest up so I don't make myself worse. Not going to push through this one, pretty dizzy and achy, squats are the last thing I need lll
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 04, 2017, 06:21:46 PM
wuss
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 05, 2017, 10:50:56 AM
wuss
Hahaha yup! Wussing out again today, manflu is worse today FFS!
Guess it's been a good run for avoiding all the bugs running through my house....time to pay the Ebola gods!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 05, 2017, 12:14:36 PM
Gain the weight....peanut butter ain't gonna eat itself  ;D

Hope you get to feeling better!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 07, 2017, 05:48:17 PM
TSA week4/day3
Morning Weight: 195.5

Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretches
Hip circle side steps, monster walks
Leg swings
Baby makers x 5
Hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
310 x 7 vid
310 x 7
310 x 7
310 x 7

Went skiing with boys a couple hours.

Continued:

OHP:
Bar x 20
135 x 8
145 x 8
150 x 8 @RPE 8.5

Reverse grip wide cable row (plate load)
160 x 10
160 x 10
160 x 10
160 x 10 @RPE 9

Glute Thrusts:
245 x 6
245 x 6
245 x 6 @RPE 8

Dun

Notes: did squats this morning, the rest late afternoon after skiing. Had zero wind on squats from being sick, heart was pounding and breathing hard. Last set form began to breakdown from fatigue.
Rest was good, tough to get back in after a cold day on the slopes but got it finished. Still a touch sick but felt good enough to grind through the workout.
Happy enough, could still be in the couch
http://youtu.be/AAg_W_4jM0k (http://youtu.be/AAg_W_4jM0k)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 07, 2017, 05:52:16 PM
Gain the weight....peanut butter ain't gonna eat itself  ;D

Hope you get to feeling better!
Thanks Eric, finally was able to drag myself downstairs to get after it. Squats had my chest heaving and heart pounding like crazy! Reminded me to pick up MOAR sweet peanut butter!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 07, 2017, 06:08:28 PM
Nice one. Bonus points for skiing too
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 08, 2017, 03:41:29 PM
Nice one. Bonus points for skiing too

+1 Squats and skiing on the same day. Nice 8) And sick to boot. Way to grind it out.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 08, 2017, 05:52:02 PM
TSA week 4/day 4
Morning Weight: 194.3

Warmup:
-lumpy roller sore bottom end
-hip flexor/adductor stretches
-hip circle side steps and monster walks
-leg swings
-baby makers x 5
-hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
-band pullaparts low, high, 1 arm and dislocations
-widegrip pull-ups x 12

10xbar of CGBP, ultra wide, competition
135 x 5
185 x 3
225 x 2

Program Sets:
245 x 4
245 x 4
245 x 4 LR paused
245 x 4 LR paused vid @RPE 10

CGBP
225 x 3
230 x 3
230 x 3 vid @ RPE 8

Paused deads (all hookgrip)
135 x 5
225 x 3
315 x 2

Program Sets:
400 x 3
400 x 3
400 x 3 @ RPE 7.5 vid

Pendlay Rows
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5 @RPE 8

Dun:

Notes: good workout, bit surprised I died on that last paused bench rep but got it locked
Mentally I felt deadly today, actually excited to train for the first time in a long while. Don't know why, but made me happy.
I am quite sore from yesterday but paused deads felt good despite a sore low back and legs. Left elbow and forearm was hurting a bit on Pendlays so didn't go too heavy. I wrapped it up with a gangsta wrap and it felt ok. Think it was from hanging on to the tow rope with my 9year old between my legs at the ski hill yesterday.
Good workout, week 4 over finally. Off day tomorrow and kids go back to school...woohoo!
http://youtu.be/i0wnmUh_5AY (http://youtu.be/i0wnmUh_5AY)
 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on January 08, 2017, 06:27:51 PM
You make those paused deads look so easy- me not so much  :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: flounderbout on January 09, 2017, 03:41:35 AM
I have been reading this and the volume has made me a little bit sick in my mouth.  That and paused deads...  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 09, 2017, 09:54:51 AM
Nice one. Bonus points for skiing too
Thanks Dave, happy to be done with Ebola!  Skiing isn't too taxing right now, just short bursts at the hill as the kids get lessons.  We will spend longer durations out there once they get better.

Nice one. Bonus points for skiing too

+1 Squats and skiing on the same day. Nice 8) And sick to boot. Way to grind it out.
Thanks Rich, it was a busy day.  I kinda wanted to die after squats to be honest lol, but got it all in.

You make those paused deads look so easy- me not so much  :D
Glad they looked easy anyway.  I do find them tough, I am usually really tight after squats doing them and that plays on my brain each and every time.  I do hate them, so they gotta be good right?

I have been reading this and the volume has made me a little bit sick in my mouth.  That and paused deads...  :o
Hey FB!  Happy New Year!  Yes, the volume is a big pill for me to swallow. The first 5 weeks of this program pushes my body to almost extinction.  But, like any good powerlifting program, the volume does eventually subside as things get heavier.  The next few weeks are going to make or break me, I have programmed my squats way high using my wrapped mock meet PR so I will adapt….or die :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 09, 2017, 01:15:02 PM
Nice work Shawn, missed this yesterday, power was out. Back in action now. Paused deads looked strong. Suicidal Tendencies on bench set for the win! Love me some ST. nice job grinding out that 4th rep
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 09, 2017, 01:35:45 PM
Nice work Shawn, missed this yesterday, power was out. Back in action now. Paused deads looked strong. Suicidal Tendencies on bench set for the win! Love me some ST. nice job grinding out that 4th rep

I noticed the music after the fact. Man I haven't listened to suicidal tendencies since I was in high school.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 09, 2017, 09:35:34 PM
Nice work Shawn, missed this yesterday, power was out. Back in action now. Paused deads looked strong. Suicidal Tendencies on bench set for the win! Love me some ST. nice job grinding out that 4th rep
Thanks Andrew, hope thing work out ok with that damn rain for you!!  Yup love ST as well, grew up ripping around on my skateboard listening to ST and the Misfits :o

Nice work Shawn, missed this yesterday, power was out. Back in action now. Paused deads looked strong. Suicidal Tendencies on bench set for the win! Love me some ST. nice job grinding out that 4th rep

I noticed the music after the fact. Man I haven't listened to suicidal tendencies since I was in high school.
Another fan!  Well, wouldn't expect anything less from a fellow Tool man!  I will keep the trip down memory lane rolling in upcoming vids 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on January 10, 2017, 08:53:25 AM
Shawn- great lifts buddy looking strong.

Quick question though....have you tried benching with your feet planted?...at least your toes.  The way you're set up now, it doesn't look like you're getting any hip drive.  You've got a great arch, but your are tip toeing your base.  When I bench I don't get my foot completely flat on the ground, I get on the balls of my feet and am able to drive off of that. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 10, 2017, 09:20:28 AM
Shawn- great lifts buddy looking strong.

Quick question though....have you tried benching with your feet planted?...at least your toes.  The way you're set up now, it doesn't look like you're getting any hip drive.  You've got a great arch, but your are tip toeing your base.  When I bench I don't get my foot completely flat on the ground, I get on the balls of my feet and am able to drive off of that.
Thanks Brad! Very valid question and one I am aware of and planning to change. Let's start with the reason I do that with my feet. I had really terrible bench form in the past. Before I ever took vids of myself my ass would constantly come off the bench when things got heavy. What I do now is the best fix "right now" to ensure it stays on the bench. I want to transition to benching with my feet completely flat though. The way for me to do this IMO is to get a very wide foot stance with my feet pointed out.
Now comes my next problem. My adductors are so tight I find it extremely hard to get my legs spread wide enough to plant my feet in a good position. Every gym session I have been spending a good amount of time working my adductor flexibility. The end goal of this is mainly to be able to comfortably get my knees spread real wide when I bench, which with my long legs will keep my ass down and finally offer me some leg drive. (Also help with getting my knees out in squats)

Sorry for the long winded explanation, you are 100% correct though and I am actually working towards this. I think my adductors have come a long way in terms of flexibility already so may start toying with the new setup soon!  I may sacrifice a bit of arch but the trade off of leg drive is what I am after. Thanks Brad!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on January 10, 2017, 02:15:17 PM
Good deal Shawn, glad to hear you're already aware and working on this, sounds like you're on the right path to fixing it.  Going wide with your feet will definitely help avoid butt rise.  One tip that may help, and a lot of people don't realize this when using hip drive, instead of thinking of driving your hips up (which causes butt rise) drive horizontally, so essentially, if you had no weight on the bar and tried pressing and using hip drive, your head should shoot off the bench (body will move horizontally as opposed to vertically.)  Anyways, Good luck bud,  can't wait to see the numbers you hit once you start using your leg drive.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 10, 2017, 02:29:05 PM
Good deal Shawn, glad to hear you're already aware and working on this, sounds like you're on the right path to fixing it.  Going wide with your feet will definitely help avoid butt rise.  One tip that may help, and a lot of people don't realize this when using hip drive, instead of thinking of driving your hips up (which causes butt rise) drive horizontally, so essentially, if you had no weight on the bar and tried pressing and using hip drive, your head should shoot off the bench (body will move horizontally as opposed to vertically.)  Anyways, Good luck bud,  can't wait to see the numbers you hit once you start using your leg drive.
Cool, thanks Brad, I will give this a try tomorrow. If I can get this working before the meet that would be great. If not I will dedicate the entire off season to it and have it nailed for the next one. Right now I am in bandaid mode, and I think it shows in my bench progress. Working on getting fat right now which should help some but at the end of the day leg/hip drive is what I am missing!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 10, 2017, 02:53:23 PM
Good deal Shawn, glad to hear you're already aware and working on this, sounds like you're on the right path to fixing it.  Going wide with your feet will definitely help avoid butt rise.  One tip that may help, and a lot of people don't realize this when using hip drive, instead of thinking of driving your hips up (which causes butt rise) drive horizontally, so essentially, if you had no weight on the bar and tried pressing and using hip drive, your head should shoot off the bench (body will move horizontally as opposed to vertically.)  Anyways, Good luck bud,  can't wait to see the numbers you hit once you start using your leg drive.
Cool, thanks Brad, I will give this a try tomorrow. If I can get this working before the meet that would be great. If not I will dedicate the entire off season to it and have it nailed for the next one. Right now I am in bandaid mode, and I think it shows in my bench progress. Working on getting fat right now which should help some but at the end of the day leg/hip drive is what I am missing!

oh shit,,,youre eating and working on leg drive and competing 220 in Utica. I'm fuked :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 10, 2017, 02:59:31 PM
Good deal Shawn, glad to hear you're already aware and working on this, sounds like you're on the right path to fixing it.  Going wide with your feet will definitely help avoid butt rise.  One tip that may help, and a lot of people don't realize this when using hip drive, instead of thinking of driving your hips up (which causes butt rise) drive horizontally, so essentially, if you had no weight on the bar and tried pressing and using hip drive, your head should shoot off the bench (body will move horizontally as opposed to vertically.)  Anyways, Good luck bud,  can't wait to see the numbers you hit once you start using your leg drive.
Cool, thanks Brad, I will give this a try tomorrow. If I can get this working before the meet that would be great. If not I will dedicate the entire off season to it and have it nailed for the next one. Right now I am in bandaid mode, and I think it shows in my bench progress. Working on getting fat right now which should help some but at the end of the day leg/hip drive is what I am missing!

oh shit,,,youre eating and working on leg drive and competing 220 in Utica. I'm fuked :D
Haha no worries Andrew, getting my bench form together with leg drive isn't going to be easy at all for me. I have played with this before and gave up. Not sure I opened up the adductors enough yet to get the knees out to where I think they need to be either.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 10, 2017, 07:54:02 PM
Ah, you'll get it Shawn. You work hard on everything else so this should be no different.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 11, 2017, 05:03:26 PM
TSA week5/Day 1
Morning Weight: 197.4

Warmup:
-lumpy roller bottom end
-adductor/hip flexor stretches
-leg swings
-baby makers x 5
-hip circle air squats paused

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Explosive squat jumps x 5

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

Program Sets:
330 x 5
330 x 5 vid
330 x 5 - pulled back, quit there

Bench:
Band pullaparts high, low, 1 arm and dislocations

10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3

Program Sets:
230 x 7
230 x 7
230 x 7
230 x 5 died

Reverse grip wide cable row (plate row)
180 x 6
180 x 6
180 x 6 @RPE 8.5

CGBP
190 x 6
190 x 6
190 x 6 @RPE 8

Sauna/shower

Dun:

Notes: well knew this session was going to be a killer. I felt ok going in after WU, but my lower back was still pretty beat up. 330 was heavy first set but went good. Second set you can see things were heavy. Set 3 had a bad rep in there. Felt ok when I finished but when I got up to do my next one I felt a pull in my back. Did a couple BW squats to test it and felt some pain. Called it quits there. It was a tough decision for me but the smart one.
Bench actually went better than last week with this same weight even though I missed 2 reps. I missed more last week
Rows and CGBP were no issue.

I tried flat foot setup on bench but just have no power without my arch. I dunno, may just carry on doing what I am doing and let the fat accumulate and hope for the best.

So...basing my 1RM off of my wrapped 405 squat was dumb. I am going to bring my numbers down to my sleeved max and finish off the cycle. Things are too heavy now, my form is going to hell, my sessions are scaring me going in, not cool.
Onwards!! Giddyup!

http://youtu.be/2xDgLRQYxms (http://youtu.be/2xDgLRQYxms)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on January 11, 2017, 05:33:01 PM
Good looking squats Shawn.

Yeah, I wouldn't mess around with bench until after your meet, you don't want to be messing with things at this point. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 11, 2017, 06:57:21 PM
AHHH fuk, damn that sucks about the back pull. Hope its nothing too serious. We are so much alike, when my squats get too heavy my hips shoot up and it leans me forward. I could see yours doing it bad in that vid. When i have good reps i can get my hips to drive forward and my body stays under the bar and i am so much more solid.  Same shit happens to me. Glad you got some good bench reps in afterward. The way you arch, the fact you could still bench good is a good sign that your back isnt too fucked.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 11, 2017, 07:08:07 PM
Good looking squats Shawn.

Yeah, I wouldn't mess around with bench until after your meet, you don't want to be messing with things at this point.
Meh they went to crap on me lol. Thanks though, need to deload the weights a bit keep my form together better.
Ya think the bench is going to take a good chunk of time to rebuild. Sounds like a good post-meet project!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 11, 2017, 07:25:32 PM
AHHH fuk, damn that sucks about the back pull. Hope its nothing too serious. We are so much alike, when my squats get too heavy my hips shoot up and it leans me forward. I could see yours doing it bad in that vid. When i have good reps i can get my hips to drive forward and my body stays under the bar and i am so much more solid.  Same shit happens to me. Glad you got some good bench reps in afterward. The way you arch, the fact you could still bench good is a good sign that your back isnt too fucked.
Thanks Andrew, just talked to you but yes I think I am going to be fine. Combo of using too heavy weights for volume and old bad habits creeping in.
Bench felt ok, had my belt cranked down tight just in case. Yes we are very similar in all our lifts. I have always thought that, I just don't like tell you that in case lifting like me may deem offensive haha.
Like you when things get too heavy, hips shoot back, knees come in and the GM comes to town. I am a much better squatter now when weights are manageable, but when things get too heavy my old habits take over.
I am dropping the rest of my program sets 15lbs and will work on keeping my form together. Things have been going downhill the last couple weeks with form as the weights increase. Hopefully some of those grinding sessions built some strength to carry forward!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 11, 2017, 09:05:54 PM
Hope everything is ok for you shawn. If you're like me you'll know for sure in the morning.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 11, 2017, 09:09:18 PM
Hope everything is ok for you shawn. If you're like me you'll know for sure in the morning.
Thanks Rich, think my stupidity didn't harm me too much actually. I feel pretty good now, but yes, the morning is where it's at...
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 11, 2017, 09:28:19 PM
Damn, hope it's just an angry muscle that'll calm down overnight!
Squats looked good

I agree with Brad, don't mess with your setup on bench until after the meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 12, 2017, 04:44:09 AM
Really hope you're feeling okay today man!  I'm sleeping on our spare bed while dad is here and my back is killing me too.  It's like sympathy pain for you ;D  Seriously though smart move to listen to John and do some adjusting. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 10:14:02 AM
Damn, hope it's just an angry muscle that'll calm down overnight!
Squats looked good

I agree with Brad, don't mess with your setup on bench until after the meet.
Thanks Eric, ya other than leg drive my bench setup is working ok. It felt terrible flat footed TBH, I just can't get my arch. As of right now, my arch trumps leg drive in terms of power. I'll play with it after the meet.
Back is a bit jacked up today, but could be worse. Was really hoping to wake up feeling fresh as a daisy lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 10:17:53 AM
Really hope you're feeling okay today man!  I'm sleeping on our spare bed while dad is here and my back is killing me too.  It's like sympathy pain for you ;D  Seriously though smart move to listen to John and do some adjusting.
Feeling ok in terms of I can walk, get out of bed etc. Yes I have some new pains though, think I deserve it for working out of my capacities.
Lesson learned, be patient and train with weights that allow good form. I have tried to "force" things on squats for far too long. Nobodies going to get stronger with a jacked up back!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 12, 2017, 01:52:50 PM
Yeah stay healthy, I want to know you were 100% when I go head to head with you in Utica. :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 01:53:56 PM
Offday mobility/accessory
Mobility:
-rack back stretches x4
-bunch of cat/ camels
-broomstick GM and twists
-lying back stretches x 3
-baby makers x 4
-adductor flexibly stretch
-hip flexor stretches

Calves:
BW block raises x 100

Seated calf machine 120lbs:
4 sets of 20

1 leg Donkey calf raises:
4 sets of 20

Tibialis Anterior with 45lb plate on foot:
10/10/8/8

Ez bar curls:
5 sets

Side laterals:
25lbs x 4 sets

Dun:

Notes: went down to get some blood flow going in the back. It's sore but manageable. Think I will be fine, a minor spank for my bad decisions.
Figured I would do some accessories since I was there.
Have 4x4 deads at 455 on the table tomorrow, will give it a shot and hope for the best!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 01:57:40 PM
Yeah stay healthy, I want to know you were 100% when I go head to head with you in Utica. :D
No worries Andrew, think the back is ok. Just a bit of awkward tightness. I will give it a test tomorrow with a 4x4 of 455 deads  8) I'll be coming in healthy a strong in Utica, reeeeeeel strong  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on January 12, 2017, 03:20:40 PM
nice mobility day, I really need one of those.  I don't do nearly enough stretching.

Baby makers.....I try those at least twice a month, lmao  ;D ;D :S :'( :'( :'(
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 12, 2017, 05:32:43 PM
Yeah stay healthy, I want to know you were 100% when I go head to head with you in Utica. :D
No worries Andrew, think the back is ok. Just a bit of awkward tightness. I will give it a test tomorrow with a 4x4 of 455 deads  8) I'll be coming in healthy a strong in Utica, reeeeeeel strong  :o
Good news...and that's a shit pile of deads at 455. Impressive
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 06:12:20 PM
Yeah stay healthy, I want to know you were 100% when I go head to head with you in Utica. :D
No worries Andrew, think the back is ok. Just a bit of awkward tightness. I will give it a test tomorrow with a 4x4 of 455 deads  8) I'll be coming in healthy a strong in Utica, reeeeeeel strong  :o
Good news...and that's a shit pile of deads at 455. Impressive
Haha well, I still have to do them tomorrow, I'll be happy if the back feels good. Going
To try all 4 sets hookgrip if things go ok.
nice mobility day, I really need one of those.  I don't do nearly enough stretching.

Baby makers.....I try those at least twice a month, lmao  ;D ;D :S :'( :'( :'(
Honestly Brad I don't think any of us do enough mobility stuff. I have always done some
but the TSA program has a huge scheduled warmup. It was work at first but now I love it. I usually feel pretty awesome by the time I get under the bar.  I am always jacked up somewhere that needs attention!
Baby makers 2x a month!! You lucky married guy you!! 8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 12, 2017, 07:50:10 PM
Glad the back isn't too jacked up. Hope the deads go well for you and the back holds up for you. I hear you on the warm ups/mobility work. I warm up more than I used to but still not enough I'm sure. I really like the foam roller for starting up.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 12, 2017, 09:05:13 PM
Glad the back isn't too jacked up. Hope the deads go well for you and the back holds up for you. I hear you on the warm ups/mobility work. I warm up more than I used to but still not enough I'm sure. I really like the foam roller for starting up.
Thanks Rich! Think things will be ok tomorrow but ya never know until you are yanking 455 off the ground.
I have found a near perfect warmup through this program for me. Mash the muscles first with the foam roller, static stretch my problem areas (hip flexor/adductor), some hip circle work, baby makers, then a series of dynamic movements. I almost have a sweat going before I actually train.
It seems like a lot, but well worth the time! I don't know if I could go in doing less anymore to be honest lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 13, 2017, 06:12:09 AM
Sitting here feeling 20 years older than I am and reading about mobility work.  I need to do something more than just read about it!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 13, 2017, 03:14:46 PM
TSA week5/day2
Morning Weight: 197.4.....goddammit I am waiting for my reverse wooosh!!

Warmup:
-lumpy roller bottom end
-static stretch hip flexors, adductors, low back
-leg swings
-baby makers x 5
-rack hangs
-hip circle side steps
-hip circle monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads:
135 x 5
225 x 3
315 x 2
405 x 1 called it there, back not ready

Bench:
-band pullaparts low, high and 1 arm, dislocations
-10xbar of CGBP, ultrawide, comp.
135 x 5
185 x 3
225 x 2

Program Sets:
240 x 5
240 x 5
240 x 5 vid
240 x 5
240 x 5 @RPE 9

Seated narrow cable rows (plate load)
I substituted these for Pendays)
185 x 6
185 x 6
185 x 6

Sauna/cold shoulder

Dun:

Notes: gave deads a try anyways. I could feel my back all along but no real pain. It was either going to go away with my warmups or get worse. 405 didn't feel any better, again not really painful, but was feeling risky with a 50% chance of snap city if I went heavier. Quit there, carry on.
Bench went ok, first few sets I worked off the ball of my feet as opposed to the tips of my feet. Seemed to be pretty good and I could get more leg activation. Did my last set on tips of toes just to feel the difference.
Didn't do Pendlays to rest the back. Seated cable rows were a better option.

Notes: feel ok about this, I can still pull which is good, just need to rest it up a bit. Had to try as I wasn't feeling hobbled today or anything, just not quite there. Just a quick note about my programming, I am just going to carry on to the next paused deadlift day. If anything missing my 455 4x4 today will just have me stronger the next one with all the low back abuse I get from this program.

http://youtu.be/u2WdIc5NfAY (http://youtu.be/u2WdIc5NfAY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 13, 2017, 03:17:02 PM
Sitting here feeling 20 years older than I am and reading about mobility work.  I need to do something more than just read about it!
Well if it's any consolation....the only time I don't feel 20 years older is right after I do mobility work. The rest of the time...I feel 90 ::)

Have a great trip Davey!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 13, 2017, 05:38:57 PM
Playing it safe for the win and still crushing dat Bench! Rest up that back and you'll be killing it in no time again
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 15, 2017, 11:00:49 AM
Nice call on stopping the lifts. Can't lift when you're broke. Cool to see you playing with your bench form and still nailing the reps. I bench flat footed cause too much arch hurts my back. Just cramps up and I don't know why.  I get to try out my new bench today. Built it my self to proper specs so we'll see how the change feels. The bench I've been using is 21" high which isn't too bad for me cause I have long legs but it's narrow.

Hope the back heals up quick so you can get back to slaying the Iron.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 15, 2017, 05:48:23 PM
TSA week5/day 3
Morning Weight: 197.6 (was 198.2 yesterday  )

Warmup:
Lumpy roller bottom end
Adductor/hip flexor stretches
Baby makers x 5
Hip circle air squats x 10
(Forgot my leg swings)

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 5
275 x 1
295 x 1
Program Sets:
305 x 7 vid
305 x 7
305 x 7
305 x 7 vid @RPE 8

OHP
Bar x 15
145 x 8
155 x 8 vid @RPE 8.5

Reverse grip wide cable rows (plate load)
170 x 10
170 x 10
170 x 10

Sauna/cold shower

Dun:

Notes: I just could not get motivated to train today. I slept in later than usual and just felt like a slug. My mind was messing with me on squats and was constantly thinking about my back....back was fine and sets seemed to improve with each one. That was my last 4x7 session of this cycle...this makes me happy
Accessory volume is reduced today in the program and they went good. Threw John's favourite song on for my last set of OHP
Finish up week 5 tomorrow with paused deads and benchin!

http://youtu.be/65B-sRw3A8w (http://youtu.be/65B-sRw3A8w)

Here is a vid of one of my twins during ski lessons yesterday haha

http://youtu.be/yc8p4YKbWTE (http://youtu.be/yc8p4YKbWTE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 15, 2017, 05:58:11 PM
Playing it safe for the win and still crushing dat Bench! Rest up that back and you'll be killing it in no time again
Thanks Andrew, back was very iffy for deads and just wasn't ready to push it. It felt pretty good for squats today but man it was messing with my head! Paused deads at 410 tomorrow..no MF's!!

Nice call on stopping the lifts. Can't lift when you're broke. Cool to see you playing with your bench form and still nailing the reps. I bench flat footed cause too much arch hurts my back. Just cramps up and I don't know why.  I get to try out my new bench today. Built it my self to proper specs so we'll see how the change feels. The bench I've been using is 21" high which isn't too bad for me cause I have long legs but it's narrow.

Hope the back heals up quick so you can get back to slaying the Iron.
Thanks Rich! That's awesome you built a bench! I have built quite a few things for the gym so far and most have turned out pretty good. You will love the wider lower bench. My other bench is 21 inches and around 10 inches wide, I hated it! Once I bought my Rogue utility bench, it felt so much better! The bench changes are subtle, just trying to get on the ball of my feet so I am planted down better. I think it's going to work for me, just need some reps under the belt! Without my arch, I feel super weak so don't want to mess with it too much!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 15, 2017, 11:01:40 PM
Hey youre supposed to be gaining weight, not losing it. WTF ?? :D

And---Nice squats
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 16, 2017, 03:06:26 PM
TSA week 5/day 4
Morning Weight: 198.3lbs PR

Warmup:
-lumpy roller bottom end
-hip flexor/adductor stretches
-leg swings
-baby makers x 5
-hip circle air squats
-hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Bench:
WU:
Widegrip pullups x10
Band pullaparts low, high, 1 arm and dislocations
10xbar of CGBP, ultrawide, comp
135 x 5
185 x 4
225 x 2

Program Sets:
245 x 4
245 x 4
245 x 4
245 x 4 vid LR paused/sunk @RPE 8

CGBP
225 x 3
235 x 3
235 x 3 vid (hit j-hooks last rep)
@RPE 9.5

Paused Deads:
225 x 4
315 x 2

Program Sets: (all hookgrip)
410 x 3
410 x 3
410 x 3 vid @RPE 8

Pendlay Rows:
245 x 5
255 x 5
265 x 5 @RPE 9

Sauna/cold shower

Dun:

Notes: good session today, bench felt pretty good. Did my last rep paused and sunk into my chest, felt good, going to keep working on this.
Hit J-hooks on last rep of CGBP and it stopped the bar but managed to lock it.
Paused deads sucked, but got through no problem, back had DOMS from squats but that's the usual with this day.
Pushed Pendlays a bit heavier, no issues. Week 5 is under the belt

http://youtu.be/f2sg-mGCNVY (http://youtu.be/f2sg-mGCNVY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 16, 2017, 03:08:31 PM
Hey youre supposed to be gaining weight, not losing it. WTF ?? :D

And---Nice squats
Lol thanks Andrew, yesterday's weight pissed me off, scale moved today though.
I am working on it, really want to cross into the 200's ASAP!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 16, 2017, 08:27:06 PM
Bench is really getting in the grove for you.

Wonder how much more you'll be able to get once (after the meet) you get your feet dialed in so you have a solid footing. I'm betting it will allow another 20lbs or so.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 16, 2017, 08:33:11 PM
That pause on bench was awesome Shawn. Really getting some power going on bench. I agree with Eric, once the footing is  sorted out you'll be adding weight for sure.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 17, 2017, 12:02:08 PM
Bench is really getting in the grove for you.

Wonder how much more you'll be able to get once (after the meet) you get your feet dialed in so you have a solid footing. I'm betting it will allow another 20lbs or so.
Thanks Eric, it going ok, slow moving lift for me, that's for sure. Plan is to just keep hitting reps, eating and hope it all falls into place.  Leg drive is definitely the final key for my bench, just needs a ton of work.
That pause on bench was awesome Shawn. Really getting some power going on bench. I agree with Eric, once the footing is  sorted out you'll be adding weight for sure.
Thanks Rich, that paused rep with the chest sink was something I was discussing with John about. It needs work but can see myself transitioning into that, allowing the bar to sink, then explode off the chest utilizing leg drive.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 17, 2017, 12:52:29 PM
Back must be feeling good, those paused deads were strong!! Nice work, no idea how you finished that rep on CGBP after hitting the j hook :eek:

Were gonna cross paths on our way to 200, both heading there from different directions!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 17, 2017, 03:24:54 PM
Offday Mobility/Accessories
Mobility:
-rack hangs, low back stretches
-broomstick GM narrow/wide and twists
-lumpy roller bottom end and back
-hip flexor stretches x 2
-adductor stretches
-baby makers x 5
-leg swings
-hip circle side steps
-hip circle monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Accessories:

Standing BW calf raises x 100

Seated calf machine 120lbs SS with seated DB side laterals 25lbs:
20/14
20/12
20/12
20/12
20/12

1 leg donkey raises x 20 SS with neural chins x 10

1 leg DB calf raise 25lbs x 10 SS with neutral chins x 10

1 leg donkey raises x 20 SS with neutral chins x 10

1 leg DB calf raise 25lbs x 10 SS with neutral chins x 10

1 leg donkey raises x 20


Tibialis Anterior with 45lb bumper on top of foot raise SS with concentration curls 30lbs:
10/8
10/8
10/8
10/8
10

Sauna/cold shower

Dun:

Notes: was feeling pretty tight from last 2 days so went down to loosen up and hit some accessory work. Fun session. I have been off work for a long stretch and go back tomorrow. 2 days, 2 nights. Not sure if I will start week 6 on Thursday or Friday, depends on if I want to train early in the morning.

Couple pumped bulking pics:

The BH
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on January 17, 2017, 03:26:00 PM
Look Joocey
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 17, 2017, 03:28:47 PM
Back must be feeling good, those paused deads were strong!! Nice work, no idea how you finished that rep on CGBP after hitting the j hook :eek:

Were gonna cross paths on our way to 200, both heading there from different directions!
Thanks Andrew, back was feeling good, just normal DOMS from squats the day before but used to that on this day ::)
I don't know how I recovered that CGBP either to be honest, the damn bar stopped completely on me! I didn't weigh in today but hopefully 200 will be there in the morning!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 17, 2017, 09:15:58 PM
Lookin swole in those pics! Good results showing and i can tell youve been at this awhile and doing it right!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 17, 2017, 10:55:22 PM
Lookin swole in those pics! Good results showing and i can tell youve been at this awhile and doing it right!
Thanks dood, I had a pretty good arm and shoulder pump going though so that helped :o
Would love to stay this size and not have a gut though, one thing about being tall and lanky, we can hide the gut pretty good lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 18, 2017, 11:31:25 AM
I know what you mean about hiding weight. I still look skinny at 220, until I put a singlet on...lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 18, 2017, 08:44:25 PM
Nice bit of accessory work Shawn. Lookin' jacked in the pics too. Ladies be mirin'
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 19, 2017, 11:01:39 AM
Looking good there Shawn!


 ;D ;D ;D
http://www.youtube.com/watch?v=8-WFNbMohTQ (http://www.youtube.com/watch?v=8-WFNbMohTQ)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 20, 2017, 03:49:41 PM
TSA Week6/Day1
Morning Weight: 201 made it past 200! Fatguy in the making!

Warmup:
-lumpy roller bottom end
-adductor, hip flexor stretch
-leg swings front to back, side to side
-baby makers x 5
-hip circle air squats
-hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
315 x 1 (moved slow)

Program Sets:
335 x 3 vid
335 x 3
335 x 3 vid
335 x 3
335 x 3 vid @RPE 9

Bench:
-band pullaparts low, high, 1 arm, dislocations
-widegrip pull-ups x 10
10xbar of CGBP, Ultrawide, comp

135 x 5
185 x 3
Program Sets (all reps trying to sink bar into chest, "trying" to row the bar into me)
220 x 6
220 x 6 vid
220 x 6
220 x 6 vid @RPE 9 (last rep lost bar path way forward on chest)

Widegrip reverse cable rows (plate load)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 8 to be deadly

CGBP:
200 x 5
200 x 5
200 x 5
200 x 5
200 x 6 to be deadly once again

Sauna/cold shower

Notes: I felt pretty junky going into squats, back, hips even knees were a little achy after warmup. 315 warmup moved slow as well. I started wearing my belt one notch looser, I always crank it down as hard as possible and think it's causing me more core weakness than strength. It's a bit different but think it will be better in the long run. Had some good reps, had some bad ones
Working on new cues on bench, still needs work.
Rows and CGBP felt quite light today so that was good.

http://youtu.be/axtmUN78Ce8 (http://youtu.be/axtmUN78Ce8)

http://youtu.be/QhkqdyIYebA (http://youtu.be/QhkqdyIYebA)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 22, 2017, 07:17:33 PM
TSA week6/day2
Afternoon weight after nightshift sleep: 200.2lbs

Warmup:
-lumpy roller bottom end
-adductor and hip flexor stretches
-lying trunk twist Stretch
-baby makers x 5
-hip circle side steps
-hip circle monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Zombie deads: all heavy sets hookgrip
135 x 5
225 x 3
315 x 2
405 x 1

Program sets:
465 x 2 vid
465 x 2
465 x 2
465 x 2 vid @RPE 8

Bench:
Band pullaparts low, high, 1 arm, dislocations
Widegrip pull-ups x 10

10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2

Program Sets:
245 x 4 vid
245 x 4
245 x 4
245 x 4 vid @RPE 9

Pendlay Rows:
245 x 6
265 x 6
265 x 6
265 x 6 @RPE 9

Dun:

Notes: feeling ok for after 2 nightshifts, should have ate more than coffee and a banana but got through ok.
Deads felt decent and did all program sets hookgrip without issues
Bench: still working on the chest sink/leg drive thing, still needs work but got my reps
Pendlays were strong.
http://youtu.be/A7RAKcwtLpI (http://youtu.be/A7RAKcwtLpI)

http://youtu.be/zAJrA-5_T5U (http://youtu.be/zAJrA-5_T5U)

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on January 22, 2017, 07:24:46 PM
Nice lifts.

I totally approve of that music too; Saliva, Smashing Pumpkins, Fallout Boy.  Awesome.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 23, 2017, 09:28:21 AM
Nice lifts Shawn. Deads looked easy. That last bench rep looked tough though. Way to grind it out. Another nice session. :rockon:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 23, 2017, 11:28:01 AM
Solid lifts there Shawn!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 23, 2017, 03:28:12 PM
Nice lifts.

I totally approve of that music too; Saliva, Smashing Pumpkins, Fallout Boy.  Awesome.
Thanks Jim! Glad the music was FLEX approved 8)
Nice lifts Shawn. Deads looked easy. That last bench rep looked tough though. Way to grind it out. Another nice session. :rockon:
Thanks Rich, deads have been consistently good for me, the rest...meh. That last bench rep was crappy, that whole set I think fatigue was setting in and trying to keep the cues together went out the window!
Solid lifts there Shawn!
Thanks Eric, deads are feeling strong, I think bench will be going up real soon as well once I nail this new technique!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 24, 2017, 03:47:43 PM
TSA week6/day3
Morning Weight: 199.8lbs

Warmup:
-lumpy roller bottom end
-broomstick GM narrow/wide and twists
-adductor and hip flexor stretches
-leg swings
-baby makers x 5
-hip circle paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
285 x 2

Program Sets:
315 x 5 vid
315 x 5
315 x 5 vid @RPE 7.5

Seated OHP
145 x 6
155 x 6
160 x 6 @RPE 8.5 vid

Reverse grip cable row (plate load)
180 x 8
180 x 8
180 x 8
180 x 8 @RPE 8

Glute Thrusts:
245 x 5
245 x 5
245 x 5
245 x 6 @RPE 8.5

Sauna/cold shower

Dun

Notes: felt zero motivation to train, that changed quickly doing my warmups. As soon as I put the bar on my back for the first warmup things were clicking. I was working on getting under the bar fast and not so much hesitation. I was "thinking" about using my quads today and seemed to help, I felt good, I felt strong and for the most part happy with most my reps
The rest went as good as the squats. Needed this session!

http://youtu.be/Z-CX7BtyMVc (http://youtu.be/Z-CX7BtyMVc)

http://youtu.be/7V6iDCUPnac (http://youtu.be/7V6iDCUPnac)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 24, 2017, 04:26:49 PM
Squats are moving along nicely Shawn. Looking a lot more smooth compared to 6 months ago.

Seated OHP....now don't take this the wrong way but they look more like an upright incline press. If that's how you've been doing them I think those are what have caused your bench to climb. Looks like you're activating the front delts, upper pecs and tris from the vid.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 24, 2017, 05:45:58 PM
I'm still trying to figure out how the hell you keep thinking you're fat  :o


Nice work today man.  Rage ftw ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 24, 2017, 06:12:02 PM
Squats are moving along nicely Shawn. Looking a lot more smooth compared to 6 months ago.

Seated OHP....now don't take this the wrong way but they look more like an upright incline press. If that's how you've been doing them I think those are what have caused your bench to climb. Looks like you're activating the front delts, upper pecs and tris from the vid.
Thanks Eric, squats are getting better but when things get too heavy I still dump to my PC. John has determined it's weak quads, so I will be working on that in the future to try to balance things out.
Dafuq?? You calling my OHP an incline?? Haha joking, I do them seated as I have no headroom for standing in my basement. This program basically has 3 sets of OHP a week in it so I just knock them off seated. I used to do strictly standing when I had a gym membership, my best standing was 180lbs, my best seated is 205 ::) I am under no delusions that seated is anything like standing. For my meet prep I will be subbing in inclines for OHP completely. I hope my bench is climbing, but if it is, I would attribute it to benching 3x a week and CGBP 2x....and the extra roll on the belly ;)


I'm still trying to figure out how the hell you keep thinking you're fat  :o


Nice work today man.  Rage ftw ;D
I dunno Davey, maybe I have some sort of teenage girl body dysmorphia going on after staying relatively lean for a long time. I do have a legit gut now, and going for MOAR! 8)
Was thinking about you on that first set with the Rage... no homo
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 24, 2017, 10:31:24 PM
Strong squatting Shawn. I'm in the same boat as you for taking too long on setup. I'm trying to speed it up a bit too. Seated pressing was impressive. 160x6 is pretty sweet. I've have to do seated at home as well because of lack of head room. I don't know what my seated 1rm is but standing is 165. But that's after a whole lot of pressing. I'll see if I can up it on thursday ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 24, 2017, 10:49:20 PM
Love those good days when things click! (As long as it's not literally my joints clicking..haha)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 25, 2017, 03:59:43 PM
TSA week6/day4
Morning Weight: 201.3

Warmup:
-lumpy roller bottom end
-hip flexor/adductor stretches
-leg swings
-baby makers x 5
-hip circle side steps and monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Band pullaparts low, high, 1 arm, dislocations
10 widegrip pull-ups

Bench:
Barx10 of CGBP, ultrawide, comp
135 x 5
185 x 3
225 x 2
240 x 1

Program Sets:
255 x 3
255 x 3
255 x 3
255 x 3 vid
255 x 3 vid @RPE 8.5 maybe 9

CGBP
235 x 3
240 x 3
245 x 3 vid @RPE 9

Paused deads:
225 x 5
315 x 2

Program Sets:
415 x 2 vid
415 x 2
415 x 2 vid @RPE 6.5

Pendlay Rows:
245 x 5
265 x 5
275 x 5
275 x 5
275 x 5 @RPE 8.5

Dun:

Notes: good workout again, new bench form still needs work but happy to get my reps changing up my form mid program.
CGBP felt strong, paused deads felt pretty easy and Pendlays I bumped to 275 with no issues

http://youtu.be/Y9BpYI1ifPY (http://youtu.be/Y9BpYI1ifPY)

http://youtu.be/Ctwm4-kQy4c (http://youtu.be/Ctwm4-kQy4c)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 25, 2017, 06:59:38 PM
Jesus built my car
It's a love affair
Mainly Jesus and my hot rod

Yeah, fuck it!


Sweet lifting Shawn. Bench is looking strong as fuk. Still don't know how you don't snap your back with those heavy paused deads. Hurts me just to watch.
Love the ministry :rockon:

OH and looking like Utica could be a go. Where is a good place to pick up a singlet without having to win the lottery?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 25, 2017, 08:22:30 PM
Strong squatting Shawn. I'm in the same boat as you for taking too long on setup. I'm trying to speed it up a bit too. Seated pressing was impressive. 160x6 is pretty sweet. I've have to do seated at home as well because of lack of head room. I don't know what my seated 1rm is but standing is 165. But that's after a whole lot of pressing. I'll see if I can up it on thursday ;D
Thanks Rich, ya I'm getting into a bad habit of standing there and overthinking things when I squat,
I think about cues, potential knee and back pain, dying the weather.... fuck just squat!!!
I haven't done standing in a long time actually, might have to drag a bar outside in the spring to get back at it. I am sure you probably have at least 180 on OHP with a low rep build up!

Love those good days when things click! (As long as it's not literally my joints clicking..haha)
Lol, yup have many days when my shit is all clicked up! It was great to have a couple good sessions. I think thinngs are turning around now that volume is dropping. Those first 5 weeks beat the shit out of me!

Jesus built my car
It's a love affair
Mainly Jesus and my hot rod

Yeah, fuck it!


Sweet lifting Shawn. Bench is looking strong as fuk. Still don't know how you don't snap your back with those heavy paused deads. Hurts me just to watch.
Love the ministry :rockon:

OH and looking like Utica could be a go. Where is a good place to pick up a singlet without having to win the lottery?
I saw ministry in Lalapalooza 92, it was sweet!  Think bench is finally moving, I am feeling pretty good right now anyway.
Noice! That will be awesome if you can come to the meet!  Hmm I spent a lot on my singlet from Titan, you can check their website. The most affordable I saw was the Inzer singlet, but I am sure there are better deals out there. Inzer has a site as well.
You should see if Flex can still get you in on an IS shirt too!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 25, 2017, 08:49:42 PM
Rich: I got an Asics singlet on Amazon for like 25$.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 25, 2017, 10:09:39 PM
Nice and controlled bench there. Even saw some leg drive! woot woot!  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 25, 2017, 11:40:48 PM
 Bench is looking gooood!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 26, 2017, 09:33:24 PM
Nice and controlled bench there. Even saw some leg drive! woot woot!  ;D
Thanks Eric, glad you think its looking better.  Yes…I think I am starting to figure out this leg drive thing!!!  Kinda exciting for me haha

Bench is looking gooood!
Thanks Andrew!  Feeling pretty good about the changes dood, really think I am going to get it moving finally!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 27, 2017, 04:35:52 AM
TSA must be winding down now. How much longer left? The meet seems to be around the corner at this point  :o




OH and looking like Utica could be a go.

Nice!!!


Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 27, 2017, 09:56:03 PM
TSA must be winding down now. How much longer left? The meet seems to be around the corner at this point  :o




OH and looking like Utica could be a go.

Nice!!!
Things are getting closer Davey, I will start week 7 tomorrow so basically 3 weeks. Week 9 is a bit of a test week where I will see where I am at and establish my maxes for JC. I have around 4-5 weeks before JC where I will hit the quad strength hard and some slingshot work. I am planning on lighting up the dreadmill a bit in that time frame to try to get my heart and lungs up a bit so I don't die on week 2 of JC :-[


Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 28, 2017, 06:36:07 PM
TSA week7/day
Morning Weight: 199.8

Warmup:
-broomstick GM, twists
-lumpy roller bottom end
-hip flexor/adductor stretches
-leg swings
-baby makers x 5
-hip circle paused air squats

Shoulder rolls
Cat camel
Donkey kicks
Glute bridges
Hollow rocks

2x5 of deep explosive squat jumps

Squats:
Bar x 5 paused
135 x 5
225 x 3
295 x 1
325 x 1

Program Sets:
345 x 2 vid
345 x 2
345 x 2
345 x 2 vid @RPE 8

Bench:
Band pullaparts low, high, 1 arm, dislocations
10 widegrip pull-ups
10xbar of CGBP, ultrawide, comp
135 x 5
185 x 3
Program Sets:
225 x 6
225 x 6
225 x 6
225 x 6 vid @RPE 10

Reverse wide cables rows (plate load)
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5 @RPE 8.5

CGBP
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 @RPE 9

Dun:

Notes: wasn't sure I was going to get this in today. Boys had swim lessons this morning then we went out to the ski hill. They were wiped out after about an hour at the hill so go home earlier than expected before my nightshift tonight
Anyway, squats went pretty good, 345 didn't feel all that heavy and held it together pretty good I think.
Bench was tiring, last rep of the day a true RPE10
I supersetted the rows and CGBP to speed things up. Off the ICU for a night of fun!
http://youtu.be/sTIGRP24aNA (http://youtu.be/sTIGRP24aNA)

http://youtu.be/ShYJDGvpAzQ (http://youtu.be/ShYJDGvpAzQ)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 28, 2017, 07:36:20 PM
Nice work Shawn, 345 feeling good and I see you got into the sweet zone of TSA with lower rep sets!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 30, 2017, 09:27:34 PM
TSA Week7/day2
Warmup:
-lumpy roller bottom end
-hip flexor, adductor stretches
-leg swings
-broomstick GM and twists
-baby makers x 5
-hip circle steps and monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
480 x 1 vid
480 x 1
480 x 1
480 x 1 vid @RPE 7.5

Bench:
Band pullaparts low, high, 1 arm, dislocations
10 widegrip pull-ups
10xbar of CGBP, ultra wide and competition grip

135 x 5
185 x 3
225 x 1
245 x 1

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

Pendlay Rows:
275 x 5
275 x 5
275 x 5
275 x 5 @RPE 9

Dun:

Notes: late one today after second nightshift, wifey working so got the kids off bus and fed before getting to business.
Deads went very good, 480 felt very manageable.
Bench was feeling crappy, couldn't get my cues together. Got my reps anyway. Pendlays went well but sped up rest times so was pretty tired by the time I hit the last rep.
Good workout for after working 2 nights.

http://youtu.be/UyoMd_MBvp0 (http://youtu.be/UyoMd_MBvp0)

http://youtu.be/Jfa9zR1zUB8 (http://youtu.be/Jfa9zR1zUB8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 30, 2017, 09:30:09 PM
Nice work Shawn, 345 feeling good and I see you got into the sweet zone of TSA with lower rep sets!
Thanks Andrew, yes I survived the killer volume, but barely lol. Love this part of the program when you get to see what all the hard work you put in has produced. Feeling pretty damn good!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on January 30, 2017, 10:12:16 PM
Nice work on the deads Shawn. Looks peachy. Bench is rolling along as well. Looks like you're setting yourself up nicely for April. Looking forward to meeting the IS crew and see some heavy shit moved.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on January 30, 2017, 11:02:31 PM
That's some damn good speed on the deads! It really looked like you have a lot left in the tank  :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on January 31, 2017, 12:56:51 AM
Judging by those 480 pulls i think you have made some gains on your deadlift. Bet you have another 50lbs in you easy
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on January 31, 2017, 03:30:40 AM
Yeah man those deads looked like nothing!  Nice work!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on January 31, 2017, 10:15:16 AM
Nice work on the deads Shawn. Looks peachy. Bench is rolling along as well. Looks like you're setting yourself up nicely for April. Looking forward to meeting the IS crew and see some heavy shit moved.
Thanks Rich, deads are feeling real good, they have been the one lift that hasn't struggled this cycle. Bench went ok but wasn't happy with my timing, things just didn't feel good. Hopefully I have a good showing in April, but not going to sweat it, I am working hard, but the iron doesn't lie

That's some damn good speed on the deads! It really looked like you have a lot left in the tank  :)
Thanks Eric, deads felt real good. Next week is 500 singles so that will dictate my PR attempt the next week.
Judging by those 480 pulls i think you have made some gains on your deadlift. Bet you have another 50lbs in you easy
Thanks Andrew, they felt sweet for sure. Hopefully a new PR is waiting week 9!

Yeah man those deads looked like nothing!  Nice work!
Thanks Davey!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 01, 2017, 03:46:48 PM
TSA week7/day3
Morning Weight: 200.8

Warmup:
-lumpy roller bottom end
-adductor and hip flexor stretches
-leg swings
-baby makers x 5
-hip circle paused air squats x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
330 x 4 vid
330 x 4 vid
330 x 4 vid

Seated OHP:
150 x 6
160 x 6
165 x 6 @RPE 8.5

Reverse Grip wide cable row (plate load)
190 x 8
190 x 8
190 x 8
190 x 8 @RPE 8.5

Glute Thrusts:
255 x 4
255 x 4
255 x 5 @ RPE 9

Sauna/cold shower

Dun:

Notes: pretty good workout. Feel a bit of a cold or something coming on but felt strong enough. Squats felt ok but I am seeing form breakdown allover now that I know what I am looking for. Got to get them quads stronger!
Accessories were strong all around. Good day

http://youtu.be/HuVZobN_SlE (http://youtu.be/HuVZobN_SlE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 01, 2017, 11:21:36 PM
Nice work Shawn, 12 reps at 330 and sweet pressing. Hope that cold doesn't hit hard
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 02, 2017, 11:46:27 AM
Strong squatting Shawn. I think I see what you mean about form. If I watch it carefully it looks like you're seesawing it up. You can almost see where the different muscle groups take over. Still impressive though.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 02, 2017, 01:03:36 PM
Nice work Shawn, 12 reps at 330 and sweet pressing. Hope that cold doesn't hit hard
Thanks dood, it went pretty good despite my form problems. Around this weight the GM creeps in. Not going to fix it overnight but it's good to be aware of what I want things to look like. Sore throat today but otherwise feel ok. Just heading down to finish week 7!

Strong squatting Shawn. I think I see what you mean about form. If I watch it carefully it looks like you're seesawing it up. You can almost see where the different muscle groups take over. Still impressive though.
Thanks Rich. If you watch my reps when I hunch forward on some, watch my knees coming out of the hole. They should stay fixed forward until I am closer to lockout. What happens is the knees shoot backwards coming out of the hole, pushing my hips back and having my back take the brunt of the lift completion. This is because of the imbalance of a stronger back and weaker quads.
I can grind up a pretty heavy squat using my back like that, but it's ugly and dangerous lol.
Future focus on developing quad strength will be coming, a bit after this cycle, a bit when I am running JC accessories, then I will really hammer it after the meet.
Not going to fix it overnight of course. Lifting with wraps is actually a good thing for me at the meet as it helps my knee extension out of the hole.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on February 02, 2017, 04:32:02 PM
Thanks Rich. If you watch my reps when I hunch forward on some, watch my knees coming out of the hole. They should stay fixed forward until I am closer to lockout. What happens is the knees shoot backwards coming out of the hole, pushing my hips back and having my back take the brunt of the lift completion. This is because of the imbalance of a stronger back and weaker quads.

I noticed that and was thinking, Man something looks really weird.  And had to rewatch it several times and when I figured it out, I was thinking...that's crazy! lol.  I'm glad you realize what you are doing, I'm not sure how you didn't fall on your butt.  Right now, you're doing a helluva good morning.  Once you fix your form you'll be able to squat a lot more. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 02, 2017, 06:57:55 PM
you ever try working in some light high bar squats in the mix? I did it today and they went awesome. Totally upright and i was sinking killer depth. Hoping it trasfers over to my lowbar
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 02, 2017, 07:12:55 PM
TSA week7/Day4
Morning Weight: 199.8

Warmup:
Lumpy roller
Hip flexor stretch
Leg swings
Shoulder Rolls
Cat/camel

Band pullaparts low, high, 1 arm and dislocations
10 widegrip pull-ups

Bench:
10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2
245 x 1

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

CGBP
250 x 2 PR
255 x 2 PR vid @RPE 9

Paused deads:
225 x 5
315 x 3

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

Pendlay Rows:
285 x 4
285 x 4
285 x 4
285 x 4 @RPE 9

Dun:

Notes: good workout but started to warmup 2x and had to stop before I got to it. Sick kid had to be picked up from school.
Bench felt pretty good and hit a couple CGBP PR's.
435 paused deads were basically PR's as well.
Pendlays were bumped but damn heavy. End of week 7
http://youtu.be/1b2hL1i8X00 (http://youtu.be/1b2hL1i8X00)

http://youtu.be/OkjGcLllIyU (http://youtu.be/OkjGcLllIyU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 02, 2017, 09:07:50 PM
Thanks Rich. If you watch my reps when I hunch forward on some, watch my knees coming out of the hole. They should stay fixed forward until I am closer to lockout. What happens is the knees shoot backwards coming out of the hole, pushing my hips back and having my back take the brunt of the lift completion. This is because of the imbalance of a stronger back and weaker quads.

I noticed that and was thinking, Man something looks really weird.  And had to rewatch it several times and when I figured it out, I was thinking...that's crazy! lol.  I'm glad you realize what you are doing, I'm not sure how you didn't fall on your butt.  Right now, you're doing a helluva good morning.  Once you fix your form you'll be able to squat a lot more. 
Well one thing to understand even my best squat is still going to look damn ugly. Long femurs and bad leverages will always have me leaning foar forward in the hole during lowbar. This is just physics of the position I have to be in to keep the bar midfoot, there is no changing that.
The "bad" part is when my knees shoot back out of the hole, hips rise and I recover with my stronger lower back in a goodmorning. A good squat for me is when my knees stay forward out of the hole and my chest and hips rise simultaneously. For the record, this still looks ugly as sin, but this is a good squat for me lol.
Layne Norton is notoriously criticized for the same type of thing only he doesn't have the quad weakness like I have obviously.

you ever try working in some light high bar squats in the mix? I did it today and they went awesome. Totally upright and i was sinking killer depth. Hoping it trasfers over to my lowbar
Thanks Andrew, highbar, and fronts were both in my mind initially but they will not be a focus on fixing my weaknesses. I can still dump to my PC on both those variations and I need to eliminate the PC completely out the equation to correct my imbalances. My primary focus is going to be belt squats to address this and some single leg work. After TSA I am going to do a bit of work on this before JC but it's not going to happen overnight. Best I can hope for is "some" quad strength increase then really hammer it out working up to my next meet after this.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 02, 2017, 09:35:59 PM
Yeah I hear ya on the risk of still dumping the highbar squats to the PC and it defeating the purpose. I figured I'd try it anyway and keep the weight light enough so that I stay strict on form. I feel I am able to do that. Im thinking just because one can dump the weight to the PC doesn't mean you have to. Also I don't have a set up for belt squats yet so it's the poor mans option for me right now:D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 02, 2017, 10:08:01 PM
Yeah I hear ya on the risk of still dumping the highbar squats to the PC and it defeating the purpose. I figured I'd try it anyway and keep the weight light enough so that I stay strict on form. I feel I am able to do that. Im thinking just because one can dump the weight to the PC doesn't mean you have to. Also I don't have a set up for belt squats yet so it's the poor mans option for me right now:D
I have a belt and landmine ordered so should be good to go after week 9. Don't get me wrong though Andrew, highbar and fronts are going to help with your goals (and mine). I will probably have them in there at times as well. My primary movement is going to be belt squats, then add in some other stuff. Like I said, I will dabble a little before JC but lowbar will still be in there, and paused lowbars to work on tightness. I don't want to get too far off track this close to the meet. I think I will hit a few strong for me squats in Utica, but aren't going to be pretty haha. Hit depth and grindy grind  :eek:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 03, 2017, 12:05:40 AM
Good plan, Awesome you ordered that stuff, bring on the belt squats :D


And I have no doubt you will grind up one big squat in Utica!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 03, 2017, 02:54:08 PM
Nice benching Shawn. Judging by the first set I'd say you could pause that easily. Not sure if you've tried. Paused deads looked strong too. Congrats on the PR. I'm thinking of adding in some light belt squats as well for accessories to JC. When I say light I mean light.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 04, 2017, 10:53:01 AM
Good plan, Awesome you ordered that stuff, bring on the belt squats :D


And I have no doubt you will grind up one big squat in Utica!
Thanks Andrew, it was good timing for new equipment, today I hit 42 and wifey bought me a landmine (came in yesterday) and a pretty cool belt hookup. I'll be hitting the belt squats soon! I think with wraps, and John ratcheting that shit on, I should be able to hit a decent PR in Utica. As long as I hit depth and the bar keeps moving it will count lol.

Nice benching Shawn. Judging by the first set I'd say you could pause that easily. Not sure if you've tried. Paused deads looked strong too. Congrats on the PR. I'm thinking of adding in some light belt squats as well for accessories to JC. When I say light I mean light.
Thanks Rich, I have paused 275 a couple times last cycle so hopefully I can get a bigger paused PR on test week. Belt squats would be a good addition for sure. I may keep them going as my JC accessories as well. Some of those lower sesssions look easy peasy on paper, until you do them. They are programmed at just the perfect percentages to make everything challenging...but still doable. It's written very well.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 04, 2017, 05:16:09 PM
Happy birthday Shawn!! Hope your day is terrific
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 04, 2017, 10:02:01 PM
Happy birthday Shawn!! Hope your day is terrific
Thanks Viking bro, pretty lame day unfortunately, stuck at work 7-7:30 but I will say it was a very quiet day in the ICU! Going out for supper tomorrow before nightshift tomorrow and will be sure to consume some sweet, sweeeet gainz!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 05, 2017, 05:46:24 PM
TSA Week8/day1
Morning Weight: 201.8

Warmup:
Lumpy roller bottom end
-hip flexor/adductor stretch
-leg swings
-baby makers x 5
-hip circle paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 5

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

Program Sets:
365 x 1 vid @RPE 8
340 x 2 vid
340 x 2 vid @RPE 8.5

Bench:
Band pullaparts low, high, 1 arm, dislocations
Widegrip pull-ups x 10

10xbar of CGBP, ultrawide and comp
135 x 5
185 x 3
225 x 1

Program Sets:
240 x 5
240 x 5
240 x 5 vid @RPE 9

Reverse grip wide cable row (plate load)
210 x 5
210 x 5
210 x 5 @RPE 8

CGBP
220 x 5
220 x 5
220 x 5 @RPE 8.5

Dun:

Notes: good workout. Busy day with kids activities but got it in. Squats felt good. 365 felt smooth and controlled despite being slow, felt I had another 2.
Drop down sets felt decent. Working on really huge breath and tight as possible in the lats so I can try to concentrate on keeping the weight over the quads, I tried lol
Bench was ok, 4th rep on last set went all wonky on me so paused the last one to show it who is the man

Nightshift tonight, offday tomorrow then zombie deads 500 3x1 the next day. Pumped to rip 500 off the floor again
http://youtu.be/etEi9yDH3HY (http://youtu.be/etEi9yDH3HY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on February 05, 2017, 06:07:43 PM
Happy belated B-Day.

Keep your back tight on them heavy squats!!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on February 05, 2017, 06:16:56 PM
Nice work man.  Those pr's are going to be huge at the meet!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 06, 2017, 02:50:06 AM
Nice work man.  Those pr's are going to be huge at the meet!!

Thanks Dave, things felt good other than my obvious squat form flaws. This was the best 365 has felt for me yet, not really heavy and with "better" bad form lol

Happy belated B-Day.

Keep your back tight on them heavy squats!!!!

Thanks Jim! Another year to get stronger!  I know it looks like back tightness is the issue, but it's actually weak quads. My back is quite strong and I am bracing the shit out of the bar the whole squat. My lats are being squeezed down very hard into and out of the hole.
This vid perfectly describes exactly what my problem stems from and what I need to do to fix it:

http://www.youtube.com/shared?ci=p21JkzJ2NTs (http://www.youtube.com/shared?ci=p21JkzJ2NTs)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on February 06, 2017, 06:57:36 AM
Happy Belated!!!

 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 06, 2017, 03:39:45 PM
Nice heavy squats there Shawn. I think those looked more controlled than some of your slightly lighter high volume sets in weeks past. Your focus may be better on the heavy singles and doubles. If you are anything like me, the high volume squat sets get into my head more than the heavy singles and doubles. With the high volume stuff I overthink things sometimes and then I get wonky trying to do weird shit to hit a shit pile of reps.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 06, 2017, 04:42:28 PM
Happy Belated!!!

 
Thanks bud, glad to see the shoulder is feeling better and training can resume 8)

Nice heavy squats there Shawn. I think those looked more controlled than some of your slightly lighter high volume sets in weeks past. Your focus may be better on the heavy singles and doubles. If you are anything like me, the high volume squat sets get into my head more than the heavy singles and doubles. With the high volume stuff I overthink things sometimes and then I get wonky trying to do weird shit to hit a shit pile of reps.
Thanks Andrew, appreciate the comments. I think the looked better as well, I know my problems are still there and won't be fixed overnight, but I think they were decent "for me" heavy squats. I felt strong, controlled and didn't get that bad out of shape like I tend too. I definitely like heavier lower rep work mentally, probably just me being lazy lol. Something about a heavy single or double seems so much less daunting than a semi heavy 5x5.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on February 06, 2017, 05:31:56 PM
Happy belated b-day!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 07, 2017, 12:15:51 PM
Happy belated Bday Shawn. Squats are looking strong. Nice save on the bench too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 07, 2017, 06:42:20 PM
TSA Week8/day2
Afternoon weight after nightshift sleep: 201.8

Warmup:
-broomstick GM and twists
-leg swings
-adductor stretches
-hip circle side steps, monster walks

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

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

Bench:
10xbar of CGBP, Ultra wide, comp
135 x 5
185 x 3
225 x 1
245 x 1

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

Pendlay rows:
275 x 5
275 x 5
275 x 5 @RPE 9

Dun:

Notes: slept through my alarm so had to jam through this one in 50 min as my oldest had his competitive swimming to go to.
Abbreviated warmup, still half asleep and fasted but got it done. 500 moved much slower than I wanted but it wasn't ideal conditions so I'll take the reps and run.
My hip flexor was pulling on bench and wasnt getting as tight as I like, but again, got my reps.
Good workout despite circumstances I guess. Onwards!

http://youtu.be/SdguPQZ3ppE (http://youtu.be/SdguPQZ3ppE)

http://youtu.be/UhoaEXpGFWQ (http://youtu.be/UhoaEXpGFWQ)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 07, 2017, 06:46:56 PM
Happy belated b-day!!
Thanks Brad!
Happy belated Bday Shawn. Squats are looking strong. Nice save on the bench too.
Thanks Rich! Squats felt pretty good, never happy with my form but waddagonnado. Future things to work on. Not sure what the hell happened with that bench rep lol.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 08, 2017, 10:07:25 PM
Three singles at 500. Fuck yeah!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 09, 2017, 03:19:26 PM
TSA Week8/day3
Morning Weight: 202.1

Warmup:
-Lumpy roller bottom end, low back
-hip flexor and adductor stretches
-leg swings
-baby makers x 5
-hip circle side steps and air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Sets:
335 x 3 vid
335 x 3 vid
335 x 3 vid @RPE 8

Seated OHP
Bar x 12
155 x 6
160 x 6
160 x 6 @RPE 9

Narrow grip T-bar row with new landmine: (plate weight)
145 x 8
155 x 8
165 x 8 @RPE 8.5

Sauna/cold shower

Notes: feeling pretty tight and stiff today. Took a long time warming up and squats felt ok after.
Set up the new landmine for some narrow T-bar rows. These felt awesome, really happy with the purchase.
End of week 8 tomorrow with some heavy bench and CGBP only. Week 9 is test week and I will have finished round 2 of TSA


http://youtu.be/a_XmuZEKMyU (http://youtu.be/a_XmuZEKMyU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 09, 2017, 03:25:21 PM
Three singles at 500. Fuck yeah!
Thanks Andrew, was a bit disappointed at how slow they were but was training under crappy circumstances anyway. Ah well, see what I can muster up next week!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 09, 2017, 03:27:08 PM
Squats are looking good Shawn. Very first one looked just shy of parallel but who am I to say :D That's a hell of an OHP too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 09, 2017, 03:54:06 PM
nice work. BTW i found you on IG and started following. My handle is thehammerh
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 09, 2017, 04:25:28 PM
Squats are looking good Shawn. Very first one looked just shy of parallel but who am I to say :D That's a hell of an OHP too.
Thanks Rich, ya that first rep was tentative and next 2 were deeper. It's a weird angle too, if you watch my right leg, it looks high, if you watch my left I am at depth. OHP got heavy my last rep today, think one more grinder was all I had left there!

nice work. BTW i found you on IG and started following. My handle is thehammerh
Thanks Andrew, felt a bit jacked up from deads but it went pretty good. Just added you on IG!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 10, 2017, 02:32:54 PM
TSA Week8/Day4
Morning Weight: 200.8

Warmup:
-Lumpy roller bottom end and back
-hip flexor/adductor stretches
-leg swings
-baby makers x 5
-hip circle side steps and monster walks

Shoulder rolls
cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Band pullaparts low, high, 1 arm and dislocations
10 x widegrip pull-ups

Bench:
10xbar of CGBP, ultrawide, comp
135 x 5
185 x 3
225 x 2 (all paused from here)
250 x 1

Program Sets:
275 x 1 vid
265 x 2 vid
265 x 2
265 x 2 vid @RPE 9.5

CGBP
245 x 2
255 x 2
260 x 2 PR vid @RPE 10

Dun:

Notes: feeling pretty tight everywhere today so did a full body warmup. Elbows are hurting today, last couple squat sessions I have been pulling the bar down super hard and tendons aren't happy.
Just bench and CGBP on the menu today. Originally was thinking about going for a touch and go rep PR at 275, but then thought to myself "wait dumbass, has doing your own thing on bench ever delivered progress for you?"
Decided to stick with program and pause everything. It all felt pretty chitty today, didn't feel strong, felt achy, but ground out my reps.
Just barely squeezed out 260 x 2 for a PR on CGBP, so that was good.

End of week 8. Will rest up a couple days and hit test week after the weekend.

http://youtu.be/9cQzlkmTPVY (http://youtu.be/9cQzlkmTPVY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on February 10, 2017, 02:37:12 PM
My elbows hurt just watching that CGBP!

Strong leg drive up ITT.  8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on February 10, 2017, 03:36:27 PM
Awesome job on the bench and another cg pr too!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 10, 2017, 06:31:41 PM
Great job, bench looking strong. And paused too!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 10, 2017, 07:59:12 PM
Strong benching there Shawn. Congrats on the pr's. They definitely looked tough though. Good job on sticking it out. Looking forward to seeing how you do in april.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 10, 2017, 10:30:48 PM
My elbows hurt just watching that CGBP!

Strong leg drive up ITT.  8)
Haha thanks Bando, I was feeling pretty junky so think leg drive was the only thing moving that damn bar today!

Awesome job on the bench and another cg pr too!!
Thanks Davey, I did this exact workout and weights last cycle and they actually went stronger than today. I think I pushed too hard on OHP yesterday TBH, I ended up way beyond the prescribed RPE, and the elbows were barking. The CGBP grind was good progress though, happy about that. I get a decent break from pressing before testing next week so it should go ok.

Strong benching there Shawn. Congrats on the pr's. They definitely looked tough though. Good job on sticking it out. Looking forward to seeing how you do in april.
Thanks Rich, the CGBP was a PR but all the other sets were a harder and slower version of the week 8 last cycle. Hoped for better strength on those for sure. With a good break coming up before I test I should be able to do better next week, fingers crossed!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 13, 2017, 04:40:04 PM
TSA week9/day1
Morning Weight: 201

Squat test day!

Warmup:
-lumpy roller bottom end
-adductor and hip flexor stretches
-leg swings
-baby makers x 3
-hip circle air squats x 10

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 4

Squats:
Bar x 5 paused
135 x 4
225 x 2
315 x 1 vid
365 x 1 vid
390 x 1 vid (10lb sleeves PR) @RPE 9.5

Knee wraps:
390 x 1 vid
415 x 1 vid (10lb wrapped PR) @RPE 10

Narrow T-bar rows: (plates)
165 x 5
175 x 5
175 x 5 @RPE 8.5

Sauna/cold shower

Notes: happy enough with today, I knew form breakdown was going to happen, was very happy with my 365 rep, the heavier stuff form was an issue obviously
390 in sleeves was what I wanted to get today and the 415 in wraps was a bonus. Well aware of my weaknesses and how to fix them but this close to the meet I am not going to create any miracles.

Happy though, ugly or not, I am getting stronger. I will use 390 as my max for JC when I run my meet prep.


http://youtu.be/siWLMv8-OCY (http://youtu.be/siWLMv8-OCY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on February 13, 2017, 05:58:42 PM
Definitely man!!  Can't wait to see what you do in Utica.  Good call for the JC numbers too I'm sure. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 13, 2017, 08:02:46 PM
Hell yeah, nice PR's Shawn! Watching you run JC at 390 is gonna be crispy
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 13, 2017, 08:26:38 PM
BOOYAA. Nice PR's Shawn. Congrats. Setting up nicely for the meet. Looking forward to following your progress on JC.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 14, 2017, 04:40:03 PM
Definitely man!!  Can't wait to see what you do in Utica.  Good call for the JC numbers too I'm sure. 
Thanks Davey, who knows what will happen in April, as long as I know I did what I could to do my best, the rest will take care of itself.  Biggest goal is to have fun with the doods and to support the IS team! Some PR's might be a sweet bonus of course lol

Hell yeah, nice PR's Shawn! Watching you run JC at 390 is gonna be crispy
Thanks Andrew, at this point I am not going to fix my weakness, maybe improve a bit on them but just gotta hit depth and stand dafuq back up lol. JC at 390 will be about perfect. Think I ran it at 385 last time so it won't be a big shocker but I will be trying to do this cycle with much improved form.

BOOYAA. Nice PR's Shawn. Congrats. Setting up nicely for the meet. Looking forward to following your progress on JC.
Thanks Rich, weren't very pretty, awarz, but I just have to hit depth and stand back up in Utica. Hopefully I can make some more improvements on my form during the meet prep. See what I can do on bench and deads later this week.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on February 14, 2017, 04:47:27 PM
Looking strong Shawn, your heavy wrapped squats look better than your sleeves squats.   Congrats on the PRs!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 14, 2017, 05:34:53 PM
Looking strong Shawn, your heavy wrapped squats look better than your sleeves squats.   Congrats on the PRs!
Thanks Brad, still a ton of work to do on my form obviously lol.  I agree my wrapped work looks better, I think the wraps take some of my quad weakness out of the movement and help me hold things slightly better. Lots of work to do, but at least I am getting stronger!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 15, 2017, 01:24:01 PM
what kind of wraps do you have? I need to buy some and start practicing. Never done a wrapped squat in my life
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 15, 2017, 05:17:37 PM
what kind of wraps do you have? I need to buy some and start practicing. Never done a wrapped squat in my life
I have Lilliebridge wraps by pioneer.  Some decent stretch for good rebound. Ramrod has a huge review site here on IS reviewing tons of different wraps that you might want to check out. I am hardly a good resource lol, I have worn 1 pair....but think they are awesome :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 15, 2017, 07:38:35 PM
what kind of wraps do you have? I need to buy some and start practicing. Never done a wrapped squat in my life
I have Lilliebridge wraps by pioneer.  Some decent stretch for good rebound. Ramrod has a huge review site here on IS reviewing tons of different wraps that you might want to check out. I am hardly a good resource lol, I have worn 1 pair....but think they are awesome :P

thanks for the info!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 16, 2017, 04:02:56 PM
TSA week 9/Bench
Morning Weight: 201.6lbs

Warmup:
-lumpy roller
-adductor/hip flexor stretch
-leg swings
-hip circle side steps and monster walks
-leg swings
-baby makers x 2

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Lat pulldowns
-band pullaparts low, high, 1 arm and dislocations

Bench:
Bar x 10 of CGBP, ultra wide, comp
135 x 5
185 x 2
225 x 1
250 x 1 vid
275 x 1 vid
295 x 1 vid PR ugly
275 x 1 paused

OHP seated
Bar x 5
135 x 5
155 x 1
175 x 1
185 x 1

Dun:

Notes: well left the bench disappointed again. Felt ok on warmups but 295 was hard, ugly and heavy. Would have done better with a liftoff but ah well. 5lb PR with the extra bodyweight is hardly a victory in my books. Guess I will just keep grinding.
OHP was supposed to be a 3-5 RM but just kept it at singles, lifting off the with the bar in front of me almost killed me at 185
Deads tomorrow, going to smash a PR and end this week well!

http://youtu.be/U2rPsoOyLAo (http://youtu.be/U2rPsoOyLAo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: AlexanderOmand on February 16, 2017, 04:25:41 PM
what kind of wraps do you have? I need to buy some and start practicing. Never done a wrapped squat in my life
I've been pointing new lifters to these wraps:
https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html (https://www.strengthshopusa.com/sleeves-wraps-straps/knee-wraps/thor-knee-wraps.html)

They are pretty much, middle of the road for wraps.  Good stretch, and good stopping power. Inexpensive, because you'll end up buying more.  If these don't feel stretchy enough for your taste, go to the Zues or Hercules wraps by SSU.  If they're too stretchy, go to the Odin Wraps.  With having so many IS guys at this Meet, I'm sure you'll have about 20 different choices of wraps to try. I have 3 sets, Sabrina has three different sets, and the other guys will be bringing theirs. Sabrina uses the Thor Wraps, but doesn't like the Odin's.  Too stiff.

My apologies for stepping into this in the middle of Shawn's thread.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on February 16, 2017, 04:38:56 PM
Ill bring my kraits as well. We can try them on Friday at Hercules to see if you feel any difference plus Ill be practicing some wraps on you anyway.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 16, 2017, 05:01:03 PM
Shawn, it's a pr. I wouldn't be disappointed. Ugly or not, it touched your chest and you locked it out. And a paused 275 to boot. pretty sweet.  The OHP's were a nice touch too. 185 is impressive.

Good luck on smashing a deadlift pr tomorrow. looking forward to your next few weeks
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 16, 2017, 08:06:31 PM
5lb is 5lb and it's progress. Nice job on the benching!

Thanks John and Deralta  for the info on wraps. I'm gonna buy some
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 17, 2017, 03:21:58 PM
TSA week9/last day
Morning Weight: 201.1

Warmup:
-lumpy roller
-hip flexor stretch
-leg swings
-hip circle side steps, monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deads: (test day)
135 x 4
225 x 3
315 x 2
405 x 1
455 x 1
495 x 1 vid
535 x fail vid
535 x fail vid - met god and tore both thumbs....and faaaking failed

Pendlays:
275 x 3
275 x 3
275 x 3

CGBP
Bar x 10
135 x 5
185 x 3
225 x 1
245 x 3 (3-5RM) not much here after bench yesterday

Das it

Not going to lie, today was a disappointment, after I failed the first time I convinced myself I was able to do it and wasn't going to stop pulling no matter what. I think it was the hardest effort I have ever put into a rep but no way I could lock it. Faak.
Met God and tore my thumbs and packed in deads. I am going to try to shake this off but I am pretty pissed.

Weekend off and have some fun plans with the family.

http://youtu.be/6cdybLN8leE (http://youtu.be/6cdybLN8leE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 17, 2017, 03:40:14 PM
Ah shit, 535 didnt go but was so damn close. You put up a good fight. Still healthy and live to fight another day, hope them thumbs arent too bad. The only feedback i can see is it looked like from a timing standpoint you were late getting the hips forward and underneath the bar. Looked like the timing was a little off, even see it on the 495 which i know you can rep out. Hook grip is a new variable too, never tried it but i wonder if it is impacting your 100% 1RM. Either way strong pulls and props on going for it!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on February 18, 2017, 06:57:17 AM
Hell of a fight on those deads! You'll nail that 535 soon.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on February 18, 2017, 12:59:35 PM
Hell of a fight on those deads! You'll nail that 535 soon.

+1 to that.  Man you have some good speed off the floor.  Makes me jelly.  That 535 or more will fall soon.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 18, 2017, 05:09:32 PM
HOLY CRAP. So close. Watching that and I was just waiting for lock out even though I knew it wasn't going to happen. It's amazing that you can be so close and yet still not make the lift. You'll get it next time for sure. Hope your thumbs aren't too torn up. For that attempt I give  :bigthumb: :bigthumb:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 19, 2017, 03:27:03 PM
Shawn, it's a pr. I wouldn't be disappointed. Ugly or not, it touched your chest and you locked it out. And a paused 275 to boot. pretty sweet.  The OHP's were a nice touch too. 185 is impressive.

Good luck on smashing a deadlift pr tomorrow. looking forward to your next few weeks
Thanks Rich, appreciate the support.  I am over it, needed my moment to wallow in my pansiness.  Back to business!!

5lb is 5lb and it's progress. Nice job on the benching!

Thanks John and Deralta  for the info on wraps. I'm gonna buy some
Thanks Andrew, better than nothing!

Ah shit, 535 didnt go but was so damn close. You put up a good fight. Still healthy and live to fight another day, hope them thumbs arent too bad. The only feedback i can see is it looked like from a timing standpoint you were late getting the hips forward and underneath the bar. Looked like the timing was a little off, even see it on the 495 which i know you can rep out. Hook grip is a new variable too, never tried it but i wonder if it is impacting your 100% 1RM. Either way strong pulls and props on going for it!!
Thanks Andrew, I will hit it soon.  Thumbs aren't bad, just took a couple layers of skin off both them, they didn't even bleed actually 8)  I get in a bad position right over the knees for sure, my back is strong but think its a weakness in my glutes to drive through the hips.  Ah well, maxing out like that is going to expose a weakness somewhere.  The hook grip is solid, no difference than pulling with straps for me now.  There is no way I will ever drop that bar anyway lol

Hell of a fight on those deads! You'll nail that 535 soon.
Thanks Merk!  That bitch will go down!

Hell of a fight on those deads! You'll nail that 535 soon.

+1 to that.  Man you have some good speed off the floor.  Makes me jelly.  That 535 or more will fall soon.
Thanks dood!  I have never struggled off the floor, just die above the knees.  I will get it sooner than later!

HOLY CRAP. So close. Watching that and I was just waiting for lock out even though I knew it wasn't going to happen. It's amazing that you can be so close and yet still not make the lift. You'll get it next time for sure. Hope your thumbs aren't too torn up. For that attempt I give  :bigthumb: :bigthumb:
Haha I wasn't lying when I said I met God.  I honestly thought I blew up the vessels in both my eyes!!  I think I would have got it the first time if I wasn't in such a bad position and didn't stop pulling but ah well.  Thumbs are good, lost a bit of skin but almost healed up perfectly already! 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on February 19, 2017, 03:46:06 PM
I think if you had swapped out the Tragically Hip for some Pantera you would have got it.  :D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 19, 2017, 03:52:10 PM
Back to work!
Great weekend with the family. Friday night we had my oldest son's 10th bday party at my sister's ski hill. Saturday morning we had a hotel for the night with my inlaws and brother in law's family. Tons of swimming, water sliding and huge shoulder workout throwing kids in the air in the pool for hours

Tired today but needed to get back in the gym. Winging some workouts for a bit right now before running JC into the meet. I have some weakness training I will implement but no real structured progression.

Warmup:
-lumpy roller
-adductor/hip flexor stretch
-leg swings
-baby makers x 5
-hip circle air squats, monster walks and side steps

Shoulder rolls
Cat/camel
donkey kicks
Glute bridges
Hollow rocks

Wide grip pull-ups:
10
10
10
10
10

Dips:
20
20
20
20

Belt Squats with landmine, plate weight:
50lb x 10
75 x 7
75 x 7
95 x 4
95 x 4
85 x 6
85 x 6 vid

RDL's SS with DB alternating lunges 45lb DB's:
135 x 10/8
225 x 8/8
225 x 8/8
225 x 8/8

Dun:

Notes: fun workout today. Haven't done any wide pull-ups in a long time and dips even longer. Good upper body pump.
First time doing belt squats. Took a bit of messing around but damn the hit my legs hard!
RDL's I was forcusung on snapping through my hips fast and hard.
Lunges were an awesome finisher, anticipate some sore legs and glutes tomorrow.

http://youtu.be/2pdsTvoBlkI (http://youtu.be/2pdsTvoBlkI)
 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 19, 2017, 03:53:22 PM
I think if you had swapped out the Tragically Hip for some Pantera you would have got it.  :D
Indeed, Pantera would have made that damn pull! Gord just couldn't swing it!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 19, 2017, 06:47:30 PM
Nice work on the accessories work. Belt squats look like they're awkward right now. Bit of time over the bar and I'm sure it'll be second nature. Looks like a quad burner though. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Merkley on February 19, 2017, 08:16:51 PM
I think if you had swapped out the Tragically Hip for some Pantera you would have got it.  :D
Indeed, Pantera would have made that damn pull! Gord just couldn't swing it!!

LMAO! Tragically Hip is great for car rides home from work or a few drinks on a patio with friends....not for powerlifting. Pantera on the otherhand...Phil Anselmo has a way of getting through to you while under stress (don't forget Dimebag Darrell as well)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 19, 2017, 08:46:37 PM
back and working hard like always, you left no stone unturned. What is that landmine bar attached to? Is it just against a wall or do you have a pivot attachment of some kind for it?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on February 19, 2017, 09:05:12 PM
Hey, just checking in and catching up on some journals.  Love the videos as always.  Those 535 deads...  damn, couldn't be any closer.  The belt squats look cool... and hard. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 19, 2017, 09:46:26 PM
Nice work on the accessories work. Belt squats look like they're awkward right now. Bit of time over the bar and I'm sure it'll be second nature. Looks like a quad burner though. 
Lol thanks Rich, they were pretty awkward for sure, my awkward ass long legs don't help at all. They did do the job though, my legs and glutes took a beating! Hope to build some quad strength with them!


I think if you had swapped out the Tragically Hip for some Pantera you would have got it.  :D
Indeed, Pantera would have made that damn pull! Gord just couldn't swing it!!

LMAO! Tragically Hip is great for car rides home from work or a few drinks on a patio with friends....not for powerlifting. Pantera on the otherhand...Phil Anselmo has a way of getting through to you while under stress (don't forget Dimebag Darrell as well)
Haha the only Hip song that fires me up is Three Pistols...not Pantera fire though!

back and working hard like always, you left no stone unturned. What is that landmine bar attached to? Is it just against a wall or do you have a pivot attachment of some kind for it?
Thanks Andrew, have to work days tomorrow so figured I better get some leg work in. I hadn't squatted since Monday and do not want a week of pummelling DOMS! Going to work on some weak points for a bit here and have a little fun while I am at it. I bought a landmine floor model that sits on a flat metal plate with a shovel and pivot on it. I had it held down with a DB and some bumpers so it didn't move.

Hey, just checking in and catching up on some journals.  Love the videos as always.  Those 535 deads...  damn, couldn't be any closer.  The belt squats look cool... and hard. 

Thanks Toby, 535 was damn close but no cigar lol. Can't say I didn't give it everything I had! Belt squats looked pretty awkward but they worked incredibly!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on February 20, 2017, 08:52:39 AM
Pretty neat idea on the belt squats. I never thought about doing that. Now I need to buy a landmine attachment for my rack!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 20, 2017, 04:07:28 PM
Pretty neat idea on the belt squats. I never thought about doing that. Now I need to buy a landmine attachment for my rack!
Ya it works good, I can't take credit for the idea though, was researching the best way for me to do these at home and this was the best looking setup as you only get a bit of side to side swing and no front to back. I am pretty sore from them though!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on February 21, 2017, 07:35:09 AM
I have never seen belt squats like that before. I've seen them where you're standing on blocks and the weight goes down between the blocks.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 21, 2017, 02:19:27 PM
Bench/Accessory
Morning Weight: 201.6

Warmup:
Back rack stretches
Quad/hip flexor stretches
Hip circle side steps and monster walks x lots

Lat pulldowns
Band pullaparts low, high, 1 arm, dislocations

Bench:
Bar x 10 of CGBP, ultra-wide, comp
135 x 5
185 x 3
225 x 3
250 x 2
275 x 2

Slingshot
275 x 6
295 x 3
295 x 3

Volume sets:
235 x 4
235 x 4
235 x 4
235 x 4

Neutral pull-ups:
10
10
10
8

Seated calf 120lbs:
18
18
18
18

1 leg BW donkey calf raise:
20
20
20
20

Dun:

Notes: Wow that workout Sunday left me sore. Back was sore from top to bottom from the high rep RDL's and pull-ups. Front delts and tris from dips and a million kid throws into the pool. Then legs, belt squats and lunges left their mark as well.

Plan was bench up to 275 for reps, SS then some rep sets. 275 for 2 felt decent but a third was iffy today. Slingshot work felt good and left reps in the tank on all 3 sets. Rep sets were fine at 235, the SS always wrecks me so stayed a lighter 4x4
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 21, 2017, 02:23:32 PM
I have never seen belt squats like that before. I've seen them where you're standing on blocks and the weight goes down between the blocks.
I researched a ton of ways to do them and this one made the most sense for me. I wanted a landmine anyways for back work and the other way just seemed more awkward with plates swinging all over the damn place. The bar moves a bit side to side but it's pretty stable. Feeling pretty jacked up from them anyways, although the lunges could have done that haha
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on February 21, 2017, 02:38:13 PM
Definitely different squats that's for sure.  If they work, then good deal. Looks like a good bench day
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 21, 2017, 03:46:05 PM
nice benching, that SS must be cool to transition from a set of 275x2 and then put it on and nail 275x6
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on February 21, 2017, 05:45:27 PM
Helluva solid bench day  8)
You've really come along on bench!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 21, 2017, 08:38:38 PM
Definitely different squats that's for sure.  If they work, then good deal. Looks like a good bench day
Thanks Brad, bench was decent considering how beat up I felt today. The belt squats are goofy looking, and even dorkier when I do them lol. Idea is to take my back completely out of the squat to make my legs stronger to catch up with back strength. Basically to fix my ugly GM squats :eek:

nice benching, that SS must be cool to transition from a set of 275x2 and then put it on and nail 275x6
Thanks Andrew. 275 x 2 went well, think there is definitely 3 reps there on a good day. It was fun to use the Slingshot again today. Trying to get used to feeling the heavier weights so I don't freak out when shit gets heavy!

Helluva solid bench day  8)
You've really come along on bench!
Thanks Eric, bench is never where I want it but I'm trying dood!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 21, 2017, 08:47:24 PM
Crushing the bench lately Shawn. Pretty sweet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 24, 2017, 07:42:23 PM
Crushing the bench lately Shawn. Pretty sweet.
Thanks Rich, don't know about crushing but I am doing my best. Been laid up on dat Ebola time for a couple days dammit. Want to get back in the gym!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 24, 2017, 09:17:27 PM
Crushing the bench lately Shawn. Pretty sweet.
Thanks Rich, don't know about crushing but I am doing my best. Been laid up on dat Ebola time for a couple days dammit. Want to get back in the gym!

that sucks. Kick that ebolaz ass soon
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 24, 2017, 10:12:59 PM
Crushing the bench lately Shawn. Pretty sweet.
Thanks Rich, don't know about crushing but I am doing my best. Been laid up on dat Ebola time for a couple days dammit. Want to get back in the gym!

that sucks. Kick that ebolaz ass soon
Thanks dood, feeling a touch better but still have some screaming guts and aches about everywhere. Guess my body is scheduling its own deload...when I should be deloading anyway. Good timing anyway!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 26, 2017, 06:09:53 PM
Fuk u Ebola lower session
Morning Weight: 13 year old bulemic school girl

Yesterday: attempted bench
135 x 5
185 x 5
225 x 5
255 x 2

Fuk u bench, fuk u Ebola

Today:

Warmup:
-lumpy roller bottom end
-hip flexor/adductor stretches
-leg swings
-baby makers x 5
-hip circle paused air squats x 10
-hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
hollow rocks

Squats
Bar x 5 paused
135 x 5
225 x 3
315 x 1 slow
315 x 1 vid better
365 x 1 vid - grinder

Paused squats:
275 x 3 vid
315 x 2 vid
295 x 3 vid
295 x 3

Belt squats on landmine: (plate weight)
85 x 6
85 x 6
85 x 6
85 x 6

Deadlift variation: SLDL's (full reset on floor)
135 x 8
225 x 8
225 x 8
225 x 8
225 x 8

Dun:

Notes: rough one but got through. Wasn't feeling good today, but had to get in there. Diet has been crap, lots of time on toilet. Just shaking after this. Overall did pretty good I guess haha.

Music is mess, had to put a song playing in background for copywrite crap
http://youtu.be/WGAYd1sKpT4 (http://youtu.be/WGAYd1sKpT4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on February 26, 2017, 06:14:46 PM
we live in the same county yet the vid is blocked in my country  :o 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 26, 2017, 06:30:19 PM
we live in the same county yet the vid is blocked in my country  :o
Ya it was working now it's says copyright claim. I'll redo it with some sort of tube music.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on February 26, 2017, 08:21:31 PM
ebola squats watched.  You and John are nuts.  When I'm sick I update my will and hit the couch lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on February 26, 2017, 10:52:41 PM
ebola squats watched.  You and John are nuts.  When I'm sick I update my will and hit the couch lol

LOL.


Grinder of a 365 rep but like those pauses.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 26, 2017, 11:01:01 PM
ebola squats watched.  You and John are nuts.  When I'm sick I update my will and hit the couch lol
Haha well it took 4 damn days to even consider squats...John ripped right through

ebola squats watched.  You and John are nuts.  When I'm sick I update my will and hit the couch lol

LOL.


Grinder of a 365 rep but like those pauses.
Oh ya, even my first WU at 315 felt terrible, I had to do it again to contemplate moving up.  Second one felt better but 365 felt way too heavy today. Ebola kicked my ass. I originally planned to do a 4x3 of paused 315 but after that 365 grind I figured I better feel it out and work up from 275 lol. Belt squats after had me shaking, think I will be sore tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on February 27, 2017, 03:17:03 PM
damn ebola....must have been a tough workout. Your pause form looks better than your non-pause. staying under bar better.

lol on the school girl comment,,,i probably outweight you by 15lbs already. I weighed in this morning at 209 :eek:   +5lbs from 3 days of upping calories 650/day...must be mostly water
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on February 27, 2017, 07:52:12 PM
Damn. Hope the ebolaz don't last too long. I'm at work and can't see the vids. Nice work on getting in moving some work done. Get well soon.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on February 28, 2017, 09:54:11 AM
damn ebola....must have been a tough workout. Your pause form looks better than your non-pause. staying under bar better.

lol on the school girl comment,,,i probably outweight you by 15lbs already. I weighed in this morning at 209 :eek:   +5lbs from 3 days of upping calories 650/day...must be mostly water
Thanks Andrew, ya the pauses went pretty good, I wasn't feeling strong at all but knew I had to get back in there. Last thing I want is to get detrained right now. Plus 5lbs?? Show me they way Yoda!!

Damn. Hope the ebolaz don't last too long. I'm at work and can't see the vids. Nice work on getting in moving some work done. Get well soon.
Thanks Rich, feeling better now. I am sore from that workout though. Didn't miss much in the vids, I was feeling weak as a kitten. 12 hour dayshift number 2 today so will probably have to wait until tomorrow to train dammit
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on February 28, 2017, 11:24:18 AM
Some strong workouts there Shawn, especially after being laid low with being sick. Had something 2 weeks back and it laid me out for 5 days. 3 1/2 days of fever before it finally broke. Nasty shit going around this time of year.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 01, 2017, 04:25:11 PM
Bench/Accessories
Morning Weight: 200.8

Warmup:
-lumpy roller bottom end
-adductor/hip flexor stretch
-leg swings
-baby makers x 5
-hip circle side steps and monster walks

Shoulders rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Band pullaparts low, high, 1 arm, dislocations
Lat pulldowns x 10

Bench:
10 x bar of CGBP, ultra-wide, comp
135 x 5
185 x 3
225 x 2
250 x 1
275 x 3 PR
285 x 1 paused PR vid (grind)

Slingshot:
305 x 4 vid
315 x 2 vid

Volume:
225 x 7
225 x 7
225 x 7

CGBP
135 AMRAP got 21

Calves:
Seated calf machine 120lbs
20
20
20
20

1 leg donkeys:
20
20
20
20

Landmine narrow grip rows: (plate weight)
90 x 10
110 x 10
130 x 10
150 x 8
160 x 5
160 x 5
160 x 5

Sauna/cold shower

Notes: good session. Happy to get the 275x3 PR, last rep was tough and ugly but still a big mental victory for me. 285 paused was damn slow but a PR and happy to get this after the 100% effort on 275x3.
Slingshot again for some overload work then some backoff volume.
Good day, nothing was pretty but anytime my bench moves I feel is PAAARDY Time

http://youtu.be/mTzyilUfVpU (http://youtu.be/mTzyilUfVpU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 01, 2017, 04:29:59 PM
Some strong workouts there Shawn, especially after being laid low with being sick. Had something 2 weeks back and it laid me out for 5 days. 3 1/2 days of fever before it finally broke. Nasty shit going around this time of year.
Thanks Eric, things seem back to normal today but the Ebola kicked my ass pretty good. Worst part was diet, didn't feel like eating at all and when I did it was just shit. Glad it's out of the way now though, fuck off Ebola, I got work to do! (Trailer Park Boys lol)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 01, 2017, 04:49:27 PM

Thanks Eric, things seem back to normal today but the Ebola kicked my ass pretty good. Worst part was diet, didn't feel like eating at all and when I did it was just shit. Glad it's out of the way now though, fuck off Ebola, I got work to do! (Trailer Park Boys lol)
I know them feelz!  When I was sick a few weeks back I ate like shit!  Glad you're getting better
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 01, 2017, 08:36:15 PM
Glad you're back to normal. Congrats on the Pr's. Making some gains on bench. Getting some good use out of your landmine too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 02, 2017, 07:57:31 PM
Lower Accessory
Waking weight after nights: 202.4

Warmup:
-lumpy roller bottom end
-hip flexor and adductor stretches
-leg swings
-baby makers x 5
-hamstring stretches
-hip circle side steps and monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Belt Squats with landmine (plate Weight)
50 x 8
75 x 6
85 x 6
95 x 6
105 x 5
105 x 5

Alternate DB lunges 50lb each hand:
6
6
6
6

RDL's (focus on bracing and exploding through with hips)
135 x 6
225 x 6
275 x 6
315 x 5
315 x 5

Dun: shower, off to work

Notes: didn't have a ton of time to get this one done. Originally was going to start with heavy deads then hit the belt squats but had to speed through.
Belt squats continue to kick my azz, I was able to bump the weight a bit but was wrecked by the last set. Lunges destroyed my further. RDL's again, working on explosive lockouts to hopefully carry over to my deads.
Doesn't look like much, but it wrecked me, mission accomplished!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 02, 2017, 08:01:02 PM
Glad you're back to normal. Congrats on the Pr's. Making some gains on bench. Getting some good use out of your landmine too.
Thanks Rich, glad to be feeling better.  Bench moves so damn slow for me these days, I was pretty happy with yesterday.  Used the ol landmine again today lol, got to get my money's worth lol!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 03, 2017, 06:22:25 PM
Zombie uppet
No weigh in, 2 hours sleep today

I did my exact first JC upper day that I will be starting soon.

Warmup:
Hip circle side steps and monster walks
-band pullaparts low, high, 1 arm, dislocations
-lat pulldowns x 10

Bench:
10xbar of CGBP, ultra wide, comp

Program Sets:
150 x 10
200 x 10
220 x 8
230 x 6 vid

Landmine narrow row pwo:
110 x 10
130 x 10
150 x 8
170 x 6 vid

Incline bench:
150 x 12
160 x 12
165 x 10
170 x 7

Widegrip pull-ups:
12
12
10
8

Dun:

Notes: tired and still sore from bench 2 days ago but it went very well considering. Figured I would dabble into JC a bit and do my first upper session. It went good.

Random vid

http://youtu.be/0mqvlNoXwcs (http://youtu.be/0mqvlNoXwcs)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on March 03, 2017, 07:06:38 PM
Solid work there.   :thumbsup:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 03, 2017, 08:54:53 PM
2 hours sleep  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 03, 2017, 10:42:59 PM
Fucking bench is looking solid!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 04, 2017, 10:13:53 AM
2 hours sleep  :o

^^this. Don't know if I would have gone in the gym on 2 hrs rest. Nice session regardless. Pretty impressed that you could keep your focus for the duration.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 04, 2017, 10:16:02 AM


^^this. Don't know if I would have gone in the gym on 2 hrs rest. Nice session regardless. Pretty impressed that you could keep your focus for the duration.

I have a pretty good feeling he sleeps in the gym so that makes it a bit easier for the psycho ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 04, 2017, 11:16:01 AM
Solid work there.   :thumbsup:
Thanks dood, it went quite well considering the nightshift brain!
2 hours sleep  :o
Lol, wasn't by choice, Spencer was home sick and wifey had to work. If I wanted sleep I guess I should have kept it in my pants about 4 kids ago :-\
Fucking bench is looking solid!
Thanks Andrew, I thought it looked and felt good too. Probably because it was light but maybe things are turning for the better. I have been working pretty hard for some sort of bench improvements.
2 hours sleep  :o

^^this. Don't know if I would have gone in the gym on 2 hrs rest. Nice session regardless. Pretty impressed that you could keep your focus for the duration.
Thanks Rich, there is no way I would have worked out if I didn't have a home gym, that's for sure. Think I was just to fried mentally to even think about not training  :P



^^this. Don't know if I would have gone in the gym on 2 hrs rest. Nice session regardless. Pretty impressed that you could keep your focus for the duration.

I have a pretty good feeling he sleeps in the gym so that makes it a bit easier for the psycho ;D
Naps between sets is the key!



Ok taking today off, ski hill this afternoon. I will hit a Sunday squat/dead day tomorrow!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 05, 2017, 06:01:20 PM
Lower
Morning Weight: 204.4

Warmup:
-lumpy roller bottom end/back
-adductor/hip flexor stretches
-leg swings
-baby makers x 5
-hip circle side steps and paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 5

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1
315 x 1 vid
340 x 1 vid
365 x 1 vid (tough again)

Walkouts:
455 x 10 seconds
500 vid

Paused squats
315 x 1
315 x 2 vid
275 x 3
275 x 3

Deads:
135 x 3
225 x 2
315 x 1
420 x 5
420 x 5 vid

Fuk belt squats-gassed

Notes: meh, mentally feeling good but quads and glutes were still sore and tired going in. Warmed up well but still felt crappy. Walked out 500, didn't die. Plans for 315 4x3 paused, lol no dice.
Got my planned deads but they felt tough, haven't deadlifted in a while, thumbs were feeling pretty ladylike as well. Belt squat finisher was the plan but I was gassed. Upper tomorrow.

http://youtu.be/_0Jm0YAeGAQ (http://youtu.be/_0Jm0YAeGAQ)

http://youtu.be/Btv_WXE_SQo (http://youtu.be/Btv_WXE_SQo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 05, 2017, 07:49:29 PM
That walkout  8)

Was that the first time with 500 on your back? I expect that at the meet now though  :P
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 05, 2017, 11:19:37 PM
Meaty session right there. Bendin bars and moviing some iron.  I got the Ebola bug so looks like some down time for me unfortunately
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 06, 2017, 07:45:07 AM
"Walked out 500, didn't die" that had me lol'ing  ;D

Went back a shit ton of pages and holy hell you've made some serious ground on all your lifts! One hell of a great job Shawn!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 06, 2017, 11:34:06 AM
That walkout  8)

Was that the first time with 500 on your back? I expect that at the meet now though  :P
Most I have put on my back is 415 when I squatted it, so considering that it wasn't terrible lol

Meaty session right there. Bendin bars and moviing some iron.  I got the Ebola bug so looks like some down time for me unfortunately
Felt pretty junky but trying to keep heavy weight on my back once a week. Shitty about the Ebola, get better soon bro!

"Walked out 500, didn't die" that had me lol'ing  ;D

Went back a shit ton of pages and holy hell you've made some serious ground on all your lifts! One hell of a great job Shawn!!
Thanks for the kind words Eric, been working hard anyway.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 06, 2017, 01:52:25 PM
Not sure I even have 500 lbs to try and walk out. Not that I would.......yet ;D Nice work. Lower body sure can kick your ass.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 06, 2017, 02:41:15 PM
Nice walk out Shawn, next time...walk it out...bend your knees until your hips are below parallel then straighten your legs...


 ;) ;) ;) ;D ;D ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 06, 2017, 03:37:03 PM
Uppet
Morning weight: 203.7

Warmup:
-quad/adductor/back stretches
-leg swings
-hip circle side steps and monster walks
-shoulder rolls
-cat/camel

Lat pulldowns
Band pullaparts low, high, 1 arm, dislocations

Bench:
10xbar of CGBP, ultra-wide, competition grip
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3 (=PR, still ugly but better than last time)
290 paused- failed halfway

Slingshot:
315 x 3 PR vid
325 x 2 PR vid

CGBP
225 x 5
225 x 5
225 x 5
225 x 5

Wide overgrip cable rows pwo:
170 x 8
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Sauna/cold shower

Notes: ok workout today. 275 x 3 was better than last time but still not pretty. Tried a new paused PR at 290 but failed about halfway up.
Couple SS PR's and finished with cable rows to spare the sore lower back. Offday tomorrow.
This is the last week of me messing around. Next week I am going to run both lower days of JC 10lbs lighter than what's programmed for week 1 then begin on the 19th

http://youtu.be/eEAoM1-h6i4 (http://youtu.be/eEAoM1-h6i4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 06, 2017, 03:41:40 PM
Not sure I even have 500 lbs to try and walk out. Not that I would.......yet ;D Nice work. Lower body sure can kick your ass.
Lol, it was one of those "need to see if I can survive" type things. It was a tad scary. Those walkouts took a ton out of me, never expected that!
Nice walk out Shawn, next time...walk it out...bend your knees until your hips are below parallel then straighten your legs...


 ;) ;) ;) ;D ;D ;D
LMAO, ohh that how it done!  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 06, 2017, 07:57:26 PM
Congrats on all the pr's. Awesome feeling when it happens more than once in a workout. 290 will happen soon I'm sure. Race you there ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on March 06, 2017, 08:27:16 PM
Bench is looking good.  Dayum.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 07, 2017, 04:57:39 PM
Congrats on the PR's! Great job Shawn!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 07, 2017, 09:01:04 PM
Congrats on all the pr's. Awesome feeling when it happens more than once in a workout. 290 will happen soon I'm sure. Race you there ;D
Thanks Rich, bench has been going ok finally. Hopefully it keeps moving right up into the meet. Think you have an easy paused 290, 285 was tough for me last week so wasn't that surprised 290 didn't go as much as I wanted it too.

Bench is looking good.  Dayum.
Thanks Jim! One day I will crack that faakin 300!

Congrats on the PR's! Great job Shawn!
Thanks Brad, happy for any kind of bench progress these days!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on March 08, 2017, 09:43:20 AM
SUPER training sessions recently!  Holy cow, that bench press session with PR's followed by all those CGBP's at 225.  Very... well, super. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 09, 2017, 04:29:02 PM
Lower
Morning Weight: 205.4 (snuck up to 208 yesterday, Pizza Hut )

Warmup:
-lumpy roller bottom end/back
-hip flexor stretch and adductor stretch
-leg swings
-baby makers x 5 x 15 sec
-hip circle paused air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Deep explosive squat jumps x 5

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

Work sets:
315 x 5
315 x 5 vid
315 x 5
315 x 8 vid

Paused deads:
225 x 3
315 x 2

Work sets:
405 x 3 (paused above knees)
405 x 3 (off floor)
405 x 3 vid (off floor)

Lunges alternating holding 50lb DB's
6
6
6
6

Dun:

Notes: was going to do heavy singles on deads first then a big belt squat workout but reconsidered and figured I better get my head into volume squats again before JC. Went well, I planned at least 20 reps at 315 but if I felt good I would add some reps last set. Did 8 but form was falling apart the last 2 reps due to fatigue. My second MR10 on JC is 315 so feel great about hitting that with no work sets beforehand.
Did paused deads above the knee my first work set but it just felt awkward so paused lower the next 2.
Lunges wrecked me as a finisher.
Good workout, nightshift the next 2 nights and will catch up on journals tonight. Upper tomorrow.

http://youtu.be/vT9tUZKKW9c (http://youtu.be/vT9tUZKKW9c)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 09, 2017, 04:31:07 PM
SUPER training sessions recently!  Holy cow, that bench press session with PR's followed by all those CGBP's at 225.  Very... well, super. 
Thanks Toby! Things are going fairly well, now just have to stay healthy through my meet prep and get the work done I have scheduled :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 09, 2017, 04:50:22 PM
Strong squatting Shawn. Working hard as usual. Sorry to go OT but if I remember correctly you have a titan singlet. Is it the classic or triumph? What size is it? And do you like it? I need to get one soon.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 09, 2017, 05:06:03 PM
Strong squatting Shawn. Working hard as usual. Sorry to go OT but if I remember correctly you have a titan singlet. Is it the classic or triumph? What size is it? And do you like it? I need to get one soon.
Thanks Rich, it's the Titan Triumph size XL. Fits good with some stretch room for my ever growing gut lol.
I chose this over Inzer as I read Inzer is super short in the legs and packs up in the Johnstone region lol.
It's a great choice for sure
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on March 09, 2017, 05:21:48 PM
Hell of a session, Shawn. Looks like you'll be ready to roll next Sunday.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 09, 2017, 06:14:09 PM
Thanks Shawn. Inzer was ruled out for just that reason. It was between the titan and the sbd but it seems to have very long legs which is fine if you're not using wraps or sleeves. Also not much in the way of reviews. Thanks foryour input.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 10, 2017, 05:45:18 AM
Hell of a session, Shawn. Looks like you'll be ready to roll next Sunday.
Thanks John, feeling pretty good going into meet prep. Other than my cardio dying on EMOM week I am pretty excited lol

Thanks Shawn. Inzer was ruled out for just that reason. It was between the titan and the sbd but it seems to have very long legs which is fine if you're not using wraps or sleeves. Also not much in the way of reviews. Thanks foryour input.
No worries, obviously I have only worn one singlet but from what I have researched the Triumph is a good choice. XL should be a good fit
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 10, 2017, 12:40:32 PM
Seriously strong leg session Shawn  :o
One day when I grow up  ;D I'd like to get sets of 5 at 315
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 10, 2017, 12:57:40 PM
Smoked that squat session!! love all those sets of 315. Nicely done
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 10, 2017, 09:52:07 PM
Upper
Waking weight after nights: 204.5

Warmup:
-quad/adductor stretches
-low back stretches
-band pullaparts low, high, 1 arm, dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra-wide, comp

All paused:
135 x 5
185 x 3
225 x 2
255 x 1 vid
275 x 1 vid (hit hooks, wonky rep)
290 x 1 vid PR

Volume: (all paused)
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Incline BB:
135 x 6
185 x 6
205 x 4
225 x 1
185 x 8

Wide Lat pulldowns pwo:
140 x 8
160 x 8
160 x 8
160 x 8

Dun:

Notes: not enough sleep after nights but went well. Very happy with the 290 paused and the 5x3 255 paused after. Good workout, at work again tonight, taking tomorrow off, or maybe some back work if I have time.

http://youtu.be/A88JLw4dfVM (http://youtu.be/A88JLw4dfVM)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 10, 2017, 09:55:40 PM
Seriously strong leg session Shawn  :o
One day when I grow up  ;D I'd like to get sets of 5 at 315
Thanks Eric, I was pretty happy with that one. Most of all because it reflects how I will do the first couple weeks on Candito. Some of the fear factor is gone haha. Sore as fuk today though >:(

Smoked that squat session!! love all those sets of 315. Nicely done
Thanks Andrew, have a little jacked up feeling in my right hip, hopefully it keeps at bay. Was definitely happy with the work at 315 though, bring on JC!!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on March 10, 2017, 10:55:25 PM
how I will do the first couple weeks on Candito.

Good luck. I gave that a few weeks and my joints were like oatmeal.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 11, 2017, 01:20:03 AM
solid PR, nicely done!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on March 11, 2017, 11:08:37 AM
Congrats on the PR!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 11, 2017, 11:48:13 AM
Strong benching Shawn. I knew that 290 was right around the corner. Sweet pr's.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 11, 2017, 09:31:30 PM
how I will do the first couple weeks on Candito.

Good luck. I gave that a few weeks and my joints were like oatmeal.
Thanks Bando, I have ran it 3 times in the past and survived so should be ok. Was it your upper body joints bothering you? You seem to do very well with all the sheiko volume demand!

solid PR, nicely done!
Thanks Andrew, that was the rep at I barely got off my chest my last mock meet, that 290 bitch owed me lol.

Congrats on the PR!
Thanks Ron!

Strong benching Shawn. I knew that 290 was right around the corner. Sweet pr's.
Thanks Rich, I was motivated by your sweet bench session PR's the other day! Next stop...300!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 12, 2017, 11:08:32 PM
Went to the ski hill for the dood's lessons this afternoon then my buddy Drew came over to test his 1RM's for JC. I jumped in during his bench test and hit the JC bench numbers from next week:

Barx10 of CGBP, ultra wide and comp
150 x 10
200 x 10
220 x 8
230 x 6 all paused RPE 7.5

Got all his maxes done, basically a mini meet for him which was fun. He has been on starting strength for a little while now. These are his maxes:
210/170/265, time to make those much larger for him and at the same time I am excited to have the support during meet prep
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 12, 2017, 11:20:56 PM
Really cool Shawn. Does this mean you'll have a training partner? Looks like the first round of bench went well. Just a preview of what's to come.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 12, 2017, 11:33:29 PM
Really cool Shawn. Does this mean you'll have a training partner? Looks like the first round of bench went well. Just a preview of what's to come.
Thanks Rich, ya he is going to be my partner for the meet prep. I always like training with others but I have such a messed up work schedule working 4 on 4 off, 2 days/2 nights it's not easy to make it work. He works 1 day off of my schedule so should be able to get most sessions together.
I don't officially start JC until Sunday, but just wanted to get some higher rep/lower intensity bench in today. Going to try to keep my sessions lighter and shorter this week before the big push.
You starting round 2 next week?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 12, 2017, 11:49:32 PM
Sweet. Always nice to have someone to train with. Starting next cycle tomorrow. I know its early but I figure I'll do some wrapped squat work leading up to the meet to get a little practice.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 12, 2017, 11:53:56 PM
Sweet. Always nice to have someone to train with. Starting next cycle tomorrow. I know its early but I figure I'll do some wrapped squat work leading up to the meet to get a little practice.
It's not a terrible idea, nothing wrong with having some wiggle room in there for an extra day off as well. I have to start throwing in some wrapped work as well, guess an extra set or 2 each session after my working sets...although I usually just want to curl up in a ball and die after the working sets ::)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 13, 2017, 05:38:43 AM
Can't wait to see how it goes with your buddy! Hopefully Candito doesn't send him running for the hills ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 13, 2017, 09:59:29 AM
Can't wait to see how it goes with your buddy! Hopefully Candito doesn't send him running for the hills ;D
Ya should be good hopefully. He seems pretty pumped about it and should make some great progress at this stage.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 13, 2017, 03:29:17 PM
Mobility/Accessory
Morning Weight: 205.6

Feeling like chit today, zero energy and still feels like I haven't recovered from my damn lower day....how many days ago...
Anyway forced this session as I needed to get some blood flowing.

-lumpy roller bottom end and back
-adductor and hip flexor stretches
-bar x 15 paused SLDL's
-lying trunk twist Stretch
-back extension stretch
-leg swings
-baby makers x 5 x 20 sec
-hip circle side steps
-hip circle monster walks forward and backwards

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Widegrip pull-ups/neutral pull-ups:
Wide x 10
Neutral x 10
Wide x 10
Neutral x 10
Wide x 10
Neutral x 8

Seated calf machine:
120 x 18
140 x 12
140 x 12
140 x 12

Narrow Tbar with landmine pwo:
75 x 10
100 x 10
125 x 10
145 x 6
145 x 6

1 leg donkey calf raise:
15/15/15/15

DB curls 30lbs:
10
10
10

Side laterals 20lbs:
10
10
10

Sauna/cold shower

Dun:

Glad I got down there, I needed to get some blood flowing, just felt all ceased up since that lower day. Pull-ups were tough, today. Ah well, got what I wanted done.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 13, 2017, 06:09:00 PM
Nice accessory day Shawn. Got it done. That's all that counts. I just finished day one of JC round 2. Waiting for DOM's to kick in seeing as I haven't squated since last monday. :S
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 13, 2017, 09:36:23 PM
Nice accessory day Shawn. Got it done. That's all that counts. I just finished day one of JC round 2. Waiting for DOM's to kick in seeing as I haven't squated since last monday. :S
Thanks Rich, trying to take it relatively easy this week before Sunday, but I don't want to do so little I am crippled after day 1 lol. Main thing I needed was mobility. I should do one more light squat session as well tomorrow. Helluva workout today! Looks like you are at the perfect 1RM's where each set is hard as hell but doable!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 13, 2017, 09:50:00 PM
blood flow for the win. I know those poor recovery feelz...Takes like 4 freakin days to recover from squats sometimes and then i still feel like a stiff!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 13, 2017, 10:06:55 PM
blood flow for the win. I know those poor recovery feelz...Takes like 4 freakin days to recover from squats sometimes and then i still feel like a stiff!
Well not that I am happy you get that way but happy I am not the only one who gets like that haha. I have been wondering if my body was turning complete pansy on me, it's not like I am not feeding it and having good sleeps! Think a lighter squat session tomorrow should set me straight for Sunday, but ya never know with JC, I am sure day 1 will wreck me!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 14, 2017, 04:59:21 PM
Lower
Morning Weight: 204.6

Warmup:
-lumpy roller bottom end and back
-adductor and hip flexor stretches
-leg swings
-baby makers x 5
-hip circle air squats x 10
-hip circle side steps

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3

Work Sets: 3x8 @ 70%
275 x 8
275 x 8
275 x 8

Deads:
225 x 3

Work sets: 2x8 @ 69%
365 x 8
365 x 8

Dun:

Notes: wanted a deload type lower today as this is my last one before JC. Basically the squats were the same as my second lower next week but I dropped 1 set of 8. Deads were the same minus 5lbs, next week is 370x8x2
Squats went ok and deads were damn tiring if anything. Gaining weight had done nothing for my cardio
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 14, 2017, 05:46:53 PM
No lunges today? ;D

My cardiovascular is so fucking brutal now.  I can't believe I was doing 100k bike rides last year and a 10k run.  Now walking upstairs is a challenge. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 14, 2017, 05:51:17 PM
No lunges today? ;D

My cardiovascular is so fucking brutal now.  I can't believe I was doing 100k bike rides last year and a 10k run.  Now walking upstairs is a challenge.
Haha nope, fuck that noise. Nothing but focus on competition lifts and things that help them. My biggest worry about week 2 is my cardio, I feel strong enough to get through those workouts, but doing it without having "the jammer"  :o
To be honest the squats didn't tire me out, but the deads had me huffing hard!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 16, 2017, 08:07:46 AM
Cardio deads then  ;D you know like 315x25 for about 8-10 sets and 1 min rests in between  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 16, 2017, 12:12:53 PM
good volume work the other day Shawn. Youre gonna be ready for JC
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 17, 2017, 02:57:49 PM
 Upper- last session before JC
Morning Weight: 205.7

Warmup:
-DB SLDL's
-hip circle side steps
-hip circle monster walks
-hip circle air squats x 10
-lumpy roller bottom end and back
-adductor and hip flexor stretches
-band pullaparts low, high, 1 arm and dislocations
-lat pulldowns x 10

Bench:
10xbar of CGBP, ultra-wide, comp
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5 PR vid (excessive leg drive at the end)
300 x 1 PR vid (hit safety)

CGBP:
245 x 4
245 x 4
245 x 4

Wide Lat pulldowns pwo:
160 x 8
170 x 8
170 x 8
170 x 8

Narrow cable rows pwo:
170 x 8
170 x 8
170 x 8
170 x 8

Sauna/cold shower

Dun:

Notes: didn't have much of a plan today, was going to try to get 4 reps for a PR at 275, first 3 felt great, 4th not terrible so went for 5. Got loose on the bottom end on the 5th but still happy with the increase and PR.
Felt good so hit 300. I hit the safety on the way up but managed to wobble it up for a 5lb PR.
Felt strong on CGBP and that is probably a rep/volume PR on those.
Ok, off tomorrow, work nights tonight and tomorrow night so unfortunately have to hit Zombie squats and deads on Sunday but faak it, program isn't gonna start itself. Going to stick with 295 for my bench max on JC and work on some better form and reps

http://youtu.be/lUEthi70Yns (http://youtu.be/lUEthi70Yns)

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 17, 2017, 03:22:18 PM
Congrats on the PR!!  your bench form is looking better, just be careful with the butt rise that you don't come off the bench, but I definitely see you incorporating leg drive!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 17, 2017, 03:54:25 PM
Nice 300! I know you've been wanting to hit that for a long time. Congrats, strong press!! 275x5 was a killer set too. Awesome
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on March 17, 2017, 04:07:00 PM
Awesome!  Must feel amazing to hit that 300.  Congratulations!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 17, 2017, 04:16:48 PM
Hellz yea :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 17, 2017, 08:13:38 PM
BOOYA! Nice PR Shawn.  I knew it was there. May not have been pretty but way to grind it out.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 17, 2017, 09:11:42 PM
Cardio deads then  ;D you know like 315x25 for about 8-10 sets and 1 min rests in between  :o
Ugh death by deadlifts!! 8 was definitely enough lol

good volume work the other day Shawn. Youre gonna be ready for JC
Thanks Andrew, it was pretty much my second JC lower session minus a set. Trying to get back into the working reps mentality. I hate reps
Congrats on the PR!!  your bench form is looking better, just be careful with the butt rise that you don't come off the bench, but I definitely see you incorporating leg drive!
Thanks Brad, ya my ass was flying on that 275 set, I was going to hope to hit 4, it went up ok so figured I would try 5, I got all psyched up for a grind and totally lost my focus. Going to be watching that like a hawk this meet prep!

Nice 300! I know you've been wanting to hit that for a long time. Congrats, strong press!! 275x5 was a killer set too. Awesome
Thanks Andrew, nothing was pretty today but still quite happy with the 300, it has been a goal of mine for a damn long time!

Awesome!  Must feel amazing to hit that 300.  Congratulations!
Thanks Toby, it felt good! Now to clean up my form!
Hellz yea :)
Thanks Davey!
BOOYA! Nice PR Shawn.  I knew it was there. May not have been pretty but way to grind it out.
Thanks Rich, nothing pretty about my benching haha, but it's a big mental milestone for me. One that I felt I was never going to reach. Now, just have to spend about another 2 years for that 315 lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 19, 2017, 05:37:08 PM
Ggggggggiddy-yup!
JC W1D1

Waking weight after nights: 206.2lbs

Warmup:
-hip circle side steps and monster walks
-hip flexor stretch
-lumpy roller glute/piriformis
-leg swings
-baby makers x 3

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 2

Program Sets:
310 x 6
310 x 6
310 x 6
310 x 6 @RPE 7 vid

Deads:
205 x 3
315 x 1

Program Sets:
420 x 6
420 x 6 @RPE 7 vid

Sauna/cold shower

Dun:

Notes: and we are off! Good workout, felt strong today. More in the tank on squats and deads. Have to watch my deads when doing reps, had a few soft lockouts in there while trying to rep them out fast. Drew did awesome and got all his reps as well! Uppet 1 tomorrow

 http://youtu.be/VjaIpkt0Hz8 (http://youtu.be/VjaIpkt0Hz8)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 19, 2017, 06:42:08 PM
Squats looked awesome Shawn. Easy stuff. I think I only seen one obvious soft lockout on the deads. 420 x 6 is pretty damned good in my books. Strong first day for sure.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 19, 2017, 07:41:18 PM
Squats looked awesome Shawn. Easy stuff. I think I only seen one obvious soft lockout on the deads. 420 x 6 is pretty damned good in my books. Strong first day for sure.
Thanks Rich, it went very well, I was trying to be more aggressive on getting under the bar and into the hole to avoid any high/hesitant reps.  Ya the first 2 reps of the deads I didn't lock out for sure, I wanted to spank them out fast and no rest but then didn't lock out ffs! Ah well, it will be on my mind next session.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 19, 2017, 10:16:56 PM
And off we go.  Nice start man!!  Glad it went well for your bud as well.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 19, 2017, 10:33:27 PM
Nice job Shawn you smoked that first session.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 20, 2017, 02:50:17 PM
Jc w1d2
Upper:

Morning Weight: 206.2

Warmup:
-hip flexor stretch
-quad stretch
-band pullaparts low, high, 1 arm and dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra wide, comp

Program Sets:
150 x 10
200 x 10
220 x 8
230 x 6 all paused

Narrow cable row pwo:
140 x 10
190 x 10
200 x 8
200 x 6

Incline BB:
155 x 12
165 x 12
175 x 10
185 x 8

Wide grip pullup:
12
12
10
8

Dun:

Notes: decent upper session, bench is light this week so working on technique and pauses. I am subbing all my OHP work in for incline BB alternating with CGBP and will add the SS in 1 session a week.
Offday tomorrow, same uppet session Wednesday only with CGBP instead of inclines
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 20, 2017, 07:29:41 PM
man you can tackle some volume. I just finished my first upper and i feel like a certified pussy
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 20, 2017, 08:23:08 PM
man you can tackle some volume. I just finished my first upper and i feel like a certified pussy
Lol you had a great session. The accessory volume should really be an after thought this run anyway, I was also trying to run Drew through the program fully today as our next session we are doing solo. I was installing a couple new lights in the gym a couple hours ago... with the power still on...but the switch was off haha. I gave myself one hell of zap, ran from my left hand, across my chest and out my right! Muscles all contracted down hard and my tools when flying :eek:
Electricity gainz!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Ramrod on March 20, 2017, 08:34:50 PM
Jc w1d2
Upper:

Morning Weight: 206.2

Warmup:
-hip flexor stretch
-quad stretch
-band pullaparts low, high, 1 arm and dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra wide, comp

Program Sets:
150 x 10
200 x 10
220 x 8
230 x 6 all paused

Narrow cable row pwo:
140 x 10
190 x 10
200 x 8
200 x 6

Incline BB:
155 x 12
165 x 12
175 x 10
185 x 8

Wide grip pullup:
12
12
10
8

Dun:

Notes: decent upper session, bench is light this week so working on technique and pauses. I am subbing all my OHP work in for incline BB alternating with CGBP and will add the SS in 1 session a week.
Offday tomorrow, same uppet session Wednesday only with CGBP instead of inclines

The Volume... Wow solid work.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 21, 2017, 10:14:09 AM
Nice day one upper Shawn. It's a lot of volume for sure but you handled it like a champ. I like the substitutions. Should really help your bench.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 21, 2017, 11:56:16 AM
man you can tackle some volume.
x2!
Great job Shawn!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 21, 2017, 10:40:15 PM
Good uppet day bud!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 22, 2017, 09:22:40 AM
That is some serious volume! That amount would damn near kill me, fantastic job repping that out!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 22, 2017, 02:00:51 PM
Jc w1d3
Upper

Morning Weight: 207.1

10 min on dreadmill for some blood flow
-rack lowback stewtch
-band pullaparts low, high, 1 arm, dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra wide, comp

Program Sets: working on different setup
150 x 10
200 x 10
220 x 8
230 x 6 all paused vid @RPE 7.5

CGBP
230 x 4
230 x 4
230 x 4
230 x 4 last rep paused

Landmine narrow row: pwo
100 x 10
120 x 10
140 x 8
155 x 6

Lat pulldowns: pwo
160 x 12
160 x 12
160 x 10
160 x 8

Sauna/cold shower

Dun:

Notes: good session today. Playing around with flat foot setup, trying to find something that feels strong, keeps my arch and keep dat azz on the bench. This felt pretty good so will keep on it. Weights were pretty easy again. Subbed OHP for a 4x4 CGBP today. Lower tomorrow night after work at the University with Drew. He did this session early there today before work.

http://youtu.be/PXsNLxRuRFU (http://youtu.be/PXsNLxRuRFU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 23, 2017, 01:22:35 AM
Good job, form looked good to me. Strong ass cgbp too
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 23, 2017, 12:16:14 PM
And off we go.  Nice start man!!  Glad it went well for your bud as well.
Thanks Dave, late on the multi.

Nice job Shawn you smoked that first session.
Sessions been real good so far Andrew, hope to keep the momentum rolling


The Volume... Wow solid work.
Thanks Jarod! Appreciate the support!

Nice day one upper Shawn. It's a lot of volume for sure but you handled it like a champ. I like the substitutions. Should really help your bench.
Thanks Rich, I think the subs are going to do me well. I chose them because of what seemed to work for me in the past.

man you can tackle some volume.
Thanks Brad, these first 2 weeks are packed with volume that's for sure

Good uppet day bud!
x2!
Great job Shawn!
Thanks doods

That is some serious volume! That amount would damn near kill me, fantastic job repping that out!
Nah you have been killing the volume lately!

Good job, form looked good to me. Strong ass cgbp too
Thanks Andrew, I actually used your current bench form as my template for that session.  Need something
that I can keep my ass down and still keep my arch. Hopefully this works when weights get heavier.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 23, 2017, 07:25:16 PM
Nice set Shawn. Looked strong with the new position. Looked a little awkward getting into position though. Could be just me though. Hope it helps.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 09:25:32 AM
JCW1D4 lastnight 8pm
Warmup:
-hip circle side steps and monster walks
-leg swings
-BSS x 8
-baby makers x 3
-DB SLDL's

Squats:
Bar x 5 paused
135 x 5
225 x 3

Program Sets:
275 x 8
275 x 8
275 x 8
275 x 8 @RPE 8 vid

Knee wrapped Sets:
335 x 1 vid
365 x 1 vid

Deads:
370 x 8
370 x 8 vid

Dun:

Notes: popped in my contacts when Drew got here and had at it. Squat program Sets went good but my right eye was already getting pretty bad by the last set. Pretty damn fatigued going into wrapped sets. 335 and 365 went up ok but was quite tired at that point.
Eye was killing me for deads, no warmup sets and hammered them out. Didn't get this posted lastnight because my eye was faaked.
Hard workout, but got it dun.
Uppet 3 tonight again with Drew at my place.

 http://youtu.be/zlgynh-s8QY (http://youtu.be/zlgynh-s8QY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 24, 2017, 02:47:14 PM
good work, thats a super hard workout. sets of 8, especially on deads are a killer. You sure had a fast pace on those deads. I did mine one at a time with a slower cadence, not sure which way is harder but it must of had you out of breath! Hope that eye gets better for you
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 02:55:42 PM
Nice set Shawn. Looked strong with the new position. Looked a little awkward getting into position though. Could be just me though. Hope it helps.
Thanks Rich, it felt pretty solid at light weights anyway.  Wasn't really awkward, I was just trying
to get the right spot for my feet and feeling my way into an optimal position....well ya, awkward is probably the right word for it actually.  ::)
Going to try it again tonight and see how it goes. If I can keep my ass on the bench, keep my arch
and still get leg drive this will be a winner
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 24, 2017, 02:56:07 PM
Nice session Shawn!  way to power through the deads after all the squats and sore eye. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 03:10:25 PM
good work, thats a super hard workout. sets of 8, especially on deads are a killer. You sure had a fast pace on those deads. I did mine one at a time with a slower cadence, not sure which way is harder but it must of had you out of breath! Hope that eye gets better for you
Thanks Andrew, it was a tough one. The squats were ok, but I felt pretty dicey putting more weight on the bar for the wrapped sets, was pretty wiped at that point. I just try to go to town on the high rep deads, don't know if it's better or worse but I am basically done the set before the fatigue and breathlessness sets in. Then I sit, breath hard and sweat for several minutes after haha. My eyes were feeling better all day, and my one eye started acting up my last set of squats. Another reason I flew through the deads, I needed to get my contact out my eye!!!

Nice session Shawn!  way to power through the deads after all the squats and sore eye. 
Thanks Brad, it was a worker. I have corneal abrasions on both my eyes from doing ceiling
tiles in the gym a few days ago. Guess the fibres got under my contacts and beat the shit out my eyeballs. It's horrible. I don't own glasses so have been living life blind and sore as faak!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 24, 2017, 03:21:43 PM
No yard work for until after the meet, ok?

(http://i.imgur.com/qtJFavg.png)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 03:30:38 PM
No yard work for until after the meet, ok?

([url]http://i.imgur.com/qtJFavg.png[/url])

Bahaha, yessir, no more shenanigans!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 24, 2017, 03:31:08 PM
Sweet session there Shawn. Just a' motorin' through everything. Sorry to hear about the eye but as Andrew proved you don't need to see to lift heavy. 8)
Nice work on the extra wrapped squats. Mine just came in so I guess I'll try them next session. I'm sure it's a whole new learning curve for that. Tried wrapping them today just for fun. Interesting is all I can say.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 24, 2017, 03:58:56 PM
Thanks Brad, it was a worker. I have corneal abrasions on both my eyes from doing ceiling
tiles in the gym a few days ago. Guess the fibres got under my contacts and beat the shit out my eyeballs. It's horrible. I don't own glasses so have been living life blind and sore as faak!
that sucks but I feel your pain.  Back when I was doing mud runs, I got mud stuck under a contact and scratched my cornea all to hell.  The optometrist was not happy and I had to put in drops and what not to help it heal and not get infected.  I don't have glasses either as I always use my insurance to get contacts.  I found a great website and am able to get contacts for $15 a box!! they are usually $50.  It's the exact same name brand and everything, no generic Chinese knock off shit.  I think it's called lens.com if you're interested.  Anyways, i'll be using my next doc visit to get some glass bc there are a lot of times my eyes get tired of the contacts, especially at night when I'm watching tv.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 04:02:14 PM
Sweet session there Shawn. Just a' motorin' through everything. Sorry to hear about the eye but as Andrew proved you don't need to see to lift heavy. 8)
Nice work on the extra wrapped squats. Mine just came in so I guess I'll try them next session. I'm sure it's a whole new learning curve for that. Tried wrapping them today just for fun. Interesting is all I can say.
Thanks bud, ya start putting them on now after your working sets. Self wrapping is a workout all on it's own. I practiced quite a few times before actually getting under the bar. Think I followed a Chris Duffin YouTube video for reference.  As for actually squatting in them, it isn't too different other than you will fly out of that hole!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 24, 2017, 10:03:03 PM
Jc w1d5
Morning Weight: too blind to see scale...fat doh

Warmup:
-low back/hip flexor stretches
-standin quad stretch
-band pullaparts low, high, 1 arm and dislocations
-narrow grip pulldowns

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

Program Set:
235 MR got 10 vid (failed 11) PR

Slingshot:
315 x 2 vid

Narrow landmine rows pwo:
120 x 10
140 x 10
160 x 8
180 x 6

Incline BB bench:
160 x 12
170 x 12
185 x 10
195 x 7 (missed 8)

Neutral grip pull-ups:
12
12
10
8

Dun:

Notes: another late one tonight as Drew came over after work (I was supposed to be there too but my eyeballs are faaked)
Popped in one contact tonight on my better eye and it went well lol.
Happy with my MR at 10, it was the number I had in mind, think 11 could have been there if I didn't stop then pause the damn rep. SS at 315 felt heavier than expected so left it at 2 reps.
Big bumps on landmines and inclines tonight. Overall a good performance, 235x10 is a definite rep PR so I'll take it. Drew killed his MR and took 14 reps!

http://youtu.be/gjRoFSqeuoU (http://youtu.be/gjRoFSqeuoU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 24, 2017, 10:51:28 PM
You officially bench moar than I squat  :-\


On a serious note killer session.  Would've gotten 11 if you could see! It'll be there next time.  Great job by Drew as well.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 25, 2017, 12:12:30 AM
Great benching! JC is delivering on bench!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 25, 2017, 08:53:28 AM
Great benching! JC is delivering on bench!!
Thanks Andrew,  judging by my slow bench progress and the last 3 times I ran this program 10 reps on this day is a good performance for me. I really should have kept movingand went for 11, but ah well, not going
To make or break me lol.
You officially bench moar than I squat  :-\


On a serious note killer session.  Would've gotten 11 if you could see! It'll be there next time.  Great job by Drew as well.
Haha you squat plenty more then you think you squat Davey. Ya maybe 11 with good eyeballs but happy enough with it.  If I could squeeze another 5lbs onto my bench in this peak I would be pumped! Awesome Drew got 14, I remember this same scenario with Dave and wifey, newbie gainz like crazy on bench the first time through, first week in and they out grow the program. It's one helluva confidence boost for him as well. He works hard, there is no way he isn't going to be happy with his results from this!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 25, 2017, 04:15:39 PM
Offday De-jackin
Morning Weight: 207

Blood flow session:

Dreadmill 20min (incline/fast walk)

-lumpy roller bottom end and entire back
-adductor stretches, hip flexor stretches
-lying trunk twist Stretch
-leg swings
-baby makers x 5
-hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Dun:

Notes: feeling pretty tight today so figured I should try to dejack myself up before squats tomorrow. Glad I did, I was way tighter than I thought and needed this.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 25, 2017, 06:35:27 PM
Good idea on the mobility stuff. I'm stiff today too, I did some stretching and will probably go for a walk this afternoon. Week 2 is upon us quick!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 26, 2017, 06:35:00 PM
JC W2D1-lower
Morning Weight: 208.2

Warmup: (still tight as faak)
-lumpy roller bottom end and full back
-adductor/hip flexor stretches
-leg swings
-baby makers x 5
-hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
295 x 1

Program Sets:
310 MR 10 got 10 vid

EMOM
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Walkout with 455 vid

Deadlift Accessory: Rack pulls just below knees

315 x 8
335 x 8
355 x 8

Dun:

Notes: tough work but happy it's done. Couldn't find my groove on my MR 10 and it felt heavier than I wanted but got my 10 for a rep PR. Think I had a Dave wobble on rep 9 which made me laugh to myself
EMOM was tough but not as bad as the 10 repper. Drew hit all his reps as well.
Doing rack pulls for deadlift accessory this cycle. Just below my knees is where I am weak in my deadlift and judging how awkward it felt they are probably good for me. Traps should feel the tomorrow.
1 down, 1 to go

http://youtu.be/HdEIIHFErWI (http://youtu.be/HdEIIHFErWI)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 26, 2017, 06:37:17 PM
Good idea on the mobility stuff. I'm stiff today too, I did some stretching and will probably go for a walk this afternoon. Week 2 is upon us quick!
Thanks Andrew, it was a good idea for sure. My low back and hips were still tight today but way better than yesterday. I did my full TSA warmup for today and it definitely helped. Hope your session goes well today dood!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 26, 2017, 08:12:11 PM
Thanks, I'm working thru pain but I got mine done today and got all the reps
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 26, 2017, 08:57:01 PM
Thanks, I'm working thru pain but I got mine done today and got all the reps
Great job dood, getting through that workout injured is savage! You are just the guy to do it though, fantastic work bro :bowdown:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 26, 2017, 09:53:26 PM
Haha glad it's not just me. I was starting to get worried. Nice start to he'll week man!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 26, 2017, 10:01:54 PM
That's a tough session, you killed it getting 10 reps at 310 is beast, Is that a rep PR?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 26, 2017, 10:15:11 PM
Haha glad it's not just me. I was starting to get worried. Nice start to he'll week man!
Lol ya I stood up on that 9th rep and got all wobbly, all I could think of was you. Good start, it was tough though, no denying that shit!

That's a tough session, you killed it getting 10 reps at 310 is beast, Is that a rep PR?
Thanks Andrew, I like how you handled the 10 repper with a slow consistent pace. I couldn't find my groove on them tonight but ya, got the 10, and for sure a rep PR. Now to get a new 10 rep PR with 315 on Wednesday!!! Best I have done with 3pps is 8!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 27, 2017, 09:55:25 AM
That's BOSS!! Crushed it again Shawn. The initial 10 reps sucks ass. Emom is.... dare I say it ?! the easy part. Nice work. Rack pulls are a nice touch too. I may have to do that today. Got my wraps so that's going to be tried too. Congrats on the rep pr too.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 27, 2017, 11:41:18 AM
That's BOSS!! Crushed it again Shawn. The initial 10 reps sucks ass. Emom is.... dare I say it ?! the easy part. Nice work. Rack pulls are a nice touch too. I may have to do that today. Got my wraps so that's going to be tried too. Congrats on the rep pr too.
Thanks Rich, ya that 10 repper was tough, it's just at the edge of your physical limits and feels like hell. EMOM suck but think it's the better of 2 sucks lol. Great benching man, think you are going to be really happy once those wraps go on!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 27, 2017, 06:25:38 PM
Jc w2d2
Upper

Morning Weight: 207.4

Warmup:
-low back rack stretch
-adductor/quad stretches
-band pullaparts low, high, 1 arm, dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3 paused

Program Sets:
215 x 10
230 x 8 last rep paused
240 x (6-8) got 8 last 2 paused
Vid

Narrow cable row: pwo
190 x 10
200 x 8
200 x 8

CGBP
225 x 5
225 x 5 pause last rep
225 x 5

Narrow grip pulldown: pwo
140 x 10
170 x 8
180 x 6

Dun:

Notes: feeling pretty beat today, wifey was having some abdominal issues from 3am on so sleep was minimum. Spent the day in ER getting her checked out, longest I have worn my contacts so far but the ride home had my eyeballs pretty hurting. Me driving home half blinded by the light, her half cut on pain meds...it was interesting.
Anyways, session went well despite feeling junky initially on bench. Got my max reps and managed a couple pauses.
Offday tomorrow, going back to the eye doc to see how the eyes are healing.

http://youtu.be/GLf0fyjX4_U (http://youtu.be/GLf0fyjX4_U)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 27, 2017, 06:49:26 PM
Nice work on those 8 easy looking reps.  Hope your wife is okay.  She's had some rough luck lately.  Luckily for you, you're far to determined to put the session off  a day. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 27, 2017, 08:25:11 PM
Nice work on those 8 easy looking reps.  Hope your wife is okay.  She's had some rough luck lately.  Luckily for you, you're far to determined to put the session off  a day.
Thanks Davey, that 240 set was kind of a surprise.  My first set on 215x10 felt junky, 230x8 felt a bit better so I paused the last one but wasn't even sure I was going to get 6 at 240.  Quite happy about that one.  Wifey is doing ok, resting in bed slowly getting better.  She has been through more in her life already than any person should have to endure, but she will bounce back like always.  10X stronger than me anyway.
She has been very supportive about training so today was ok while she rested.  The doods were putting in a pretty serious session on their IPADs anyway lol
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 27, 2017, 10:07:14 PM
Terrific work Shawn, and under less than ideal circumstances. Hope your wife feels better
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 27, 2017, 10:13:51 PM
Nice work. That was a snappy 240. Nice pauses at the end too. Looked pretty easy. Sorry to hear about the wife being ill. It sucks for sure. Hope she mends quick.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on March 28, 2017, 08:50:58 AM
You repped the 240 out easy!  great job.
Hope you're wife's' doing better!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on March 28, 2017, 10:59:37 AM
Hey man, excellent work lately.  310x10 squats, and pausing the last two reps of those 240 BP's.... nice stuff.  Always like seeing the videos.

I hope your eyes are healing up, and that your wife is going okay!  I know corneal scratches can be painful.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 28, 2017, 01:00:01 PM
Terrific work Shawn, and under less than ideal circumstances. Hope your wife feels better
Thanks Andrew, yesterday was a day that proved my bench is way stronger. Normally feeling
the way I did, my bench would suck, still being able to hit the reps was a big boost! Wifey is doing better today thanks.

Nice work. That was a snappy 240. Nice pauses at the end too. Looked pretty easy. Sorry to hear about the wife being ill. It sucks for sure. Hope she mends quick.
Thanks Rich. I was definitely happy how that session turned out. Wifey is doing better today, still some pain but improving. She has had multiple abdominal surgeries on top of this giant ovarian cyst giving her grief right now. She is tough as nails.




You repped the 240 out easy!  great job.
Hope you're wife's' doing better!
Thanks Brad, poverty bench is moving lately anyway. Wifey is doing better thank you.

Hey man, excellent work lately.  310x10 squats, and pausing the last two reps of those 240 BP's.... nice stuff.  Always like seeing the videos.

I hope your eyes are healing up, and that your wife is going okay!  I know corneal scratches can be painful.
Thanks Toby, have had some tough sessions as of late but they have been going well. Wifey is improving and went to the eye doc this morning and he said I am around 60% healed, too slow for my liking but it's getting better. I asked him what they looked like when I came in last week, he said basically like someone ran sandpaper over both eyeballs :eek:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 28, 2017, 03:02:42 PM
Offday JC dejack'n
Tight as faak, dejack session in hopes I don't snap tomorrow.

Dreadmill 15 min walk/incline

Lumpy roller bottom end, low back, upper back
-adductor stretch, 2 different hip flexor stretches
-lying trunk twist holds
-leg swings (right hip binding)
-baby makers x 15 sec x 5
-hip circle side steps
-hip circle monster walks

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Dun:

Notes: low back and hips were terribly tight today. Hopefully this helps a bit before the killer JC lower session tomorrow.

Went to eye doc appointment, guess eyes are getting better but not there yet. He said roughly 60% healed, so that's something anyway.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on March 28, 2017, 03:24:44 PM
What's wrong with the eyes?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 28, 2017, 04:20:00 PM
What's wrong with the eyes?
Both eyes got corneal abrasions from replacing ceiling tiles...no eye protection and guess fibres got under my contacts and scratched the shit out of them...it sucked
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on March 28, 2017, 04:29:08 PM
What's wrong with the eyes?
Both eyes got corneal abrasions from replacing ceiling tiles...no eye protection and guess fibres got under my contacts and scratched the shit out of them...it sucked

Damn, guess you'll be wearing safety glasses when doing stuff like that from now on?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 28, 2017, 04:54:42 PM
What's wrong with the eyes?
Both eyes got corneal abrasions from replacing ceiling tiles...no eye protection and guess fibres got under my contacts and scratched the shit out of them...it sucked

Damn, guess you'll be wearing safety glasses when doing stuff like that from now on?
Yessir, my entire life I have always learned my lessons the hard way!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 29, 2017, 05:09:11 PM
JC W2D3 Hell day
Morning Weight: 208.8 PR

Warmup: (still semi-jacked)
-lumpy roller bottom end and back
-adductor/hip flexor stretches
-leg swings
-baby makers x 3
-hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

Squats:
Bar x 5 paused
135 x 5
225 x 3
295 x 1

Program Sets:
315 MR 10, got 11 for Tim vid

EMOM:
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3 faaaaaaaak!!

No wrapped sets after this, lower back was on fire

Deadlift accessory: rack pulls below the knee:
345 x 8
365 x 8
365 x 8

Dun:

Notes: good session, was still tight going in and you can see that in my depth on first couple reps at 315. Hit my groove and got 11, 1 extra for Tim! EMOM was hell like expected, but got through it like always, grew a few more hairs on my ballsack from it. My lower back was tight going in and was on fire on my last couple EMOM sets. I was supposed to do a couple wrapped sets, but was worried about injury putting more weight on the bar after that madness.
Rack pulls went ok, tired but bumped the weight a bit from last session. Happy that's over, and happy with a successful session

http://youtu.be/tqLskpToHzg (http://youtu.be/tqLskpToHzg)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on March 29, 2017, 07:29:01 PM
57 second set of squats?

Better you than me!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 29, 2017, 07:47:53 PM
11 reps you beast. You know thats 3 more stes of 3 added to the emom  ;D congrats on finishing the hellish squat potion of jc. Time for some beers.  :beerchug:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: FLEX on March 29, 2017, 07:59:45 PM
Program Sets:
315 MR 10, got 11 for Tim vid

:clap:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 29, 2017, 09:02:03 PM
HOT DAMN... that was a good set!! Out fucking standing Shawn. I just got home from work, started my woodstove in the garage cuz it's bone ass cold and I'm gonna hit my session in about an hour. You set the bar high  :tfh: :tfh:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 30, 2017, 06:14:06 AM
Beauty work Shawn!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 30, 2017, 07:27:47 AM
Damn.......you just kept going and going and going  :o
You've had and continue to put in some serious hard work Shawn! My hat is off to you!  :bowdown:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 30, 2017, 09:22:49 AM
57 second set of squats?

Better you than me!
Ya...that whole session sucked, just surviving is always an accomplishment!

11 reps you beast. You know thats 3 more stes of 3 added to the emom  ;D congrats on finishing the hellish squat potion of jc. Time for some beers.  :beerchug:
Thanks Rich, I had revenge on my mind for this session. In the fall when I ran this I barely squeaked out 8 reps at 310, so I needed to smash the 11 reps. I think 11 EMOM's would have put me 6 feet under, those last 2 sets were absolute hell! So happy that's over!

Program Sets:
315 MR 10, got 11 for Tim vid

:clap:
Thanks Jim!

HOT DAMN... that was a good set!! Out fucking standing Shawn. I just got home from work, started my woodstove in the garage cuz it's bone ass cold and I'm gonna hit my session in about an hour. You set the bar high  :tfh: :tfh:
Thanks Andrew, so happy it went great for you! Time to up the weights, lower that volume and kick ass!


Beauty work Shawn!!
Thanks Davey! We all made it out alive! Can't say I felt as good as you on the EMOM sets but got them done!

Damn.......you just kept going and going and going  :o
You've had and continue to put in some serious hard work Shawn! My hat is off to you!  :bowdown:
Thanks Eric, appreciate the props. I decided on this meet a year ago knowing how much work I needed before I was comfortable stepping on the platform. I am looking forward to some downtime after the meet to have some fun in the gym and lose my gut. I want to start some strongman movements for conditioning as well and will be joining my buddies new gym for the spring and summer.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 30, 2017, 09:29:32 PM
JC W2D4 upper
Morning Weight: 207.4

Warmup:
-quad stretches, hip flexor stretch, low back stretch
-cable narrow pulldowns
-band pullaparts low, high, 1 arm, dislocations

Bench:
Bar x 10 of CGBP, ultra-wide, comp
135 x 5
185 x 3

Program Sets:
215 x 10
230 x 8 last rep paused
240 x (6-8) got 8, last 2 paused
Vid

Seated cable row: pwo
200 x 10
200 x 8
200 x 8

Incline BB:
175 x 10
195 x 8
205 x 7

Widegrip pulldowns: pwo
150 x 10
170 x 8
170 x 6

Dun:

Notes: late one tonight, waited until Drew got off work. Feeling like I was raped by a Silverback from yesterday but it went good enough. Basically bench went the same as last session only slower on my last paused rep. Wouldn't have got that whole set paused tonight.
Bumped inclines again, did 7 the last set with 205 but was only supposed to do 6...thought I was supposed to do 8 So was happy after that lol.
Offday tomorrow and back to the hospital!

http://youtu.be/HULODKNSpk4 (http://youtu.be/HULODKNSpk4)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on March 31, 2017, 05:25:32 AM
Nice benching fatty.  Hammered out those reps.  Pauses looked good.  You should try having Drew give you commands on a single or 2 to see how that goes like Andrew does since you have him there anyway.    Might be a good mental boost or preparation trick (not that you need it)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on March 31, 2017, 07:56:47 AM
Nice benching fatty.  Hammered out those reps.  Pauses looked good.  You should try having Drew give you commands on a single or 2 to see how that goes like Andrew does since you have him there anyway.    Might be a good mental boost or preparation trick (not that you need it)
Thanks Dave, went good despite the beat down feels. Ya I'll get some commands going when the reps get lower for sure. Mentally feeling good for once on bench, so that's good.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on March 31, 2017, 11:08:56 AM
Really solid benching Shawn! Like those last 2 paused and the drive you got.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on March 31, 2017, 12:15:19 PM
Nice benching!

Is the belt doing anything for you? I can't tell a difference when I wear one to bench.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on March 31, 2017, 09:49:51 PM
Nice work on the bench Shawn. Looks like it's moving in the right direction for you. Real strong accessories to. Incline is impressive. Keep it up man.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on March 31, 2017, 11:11:57 PM
You attacked that bench set with some speed!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 01, 2017, 09:41:38 AM
Really solid benching Shawn! Like those last 2 paused and the drive you got.
Thanks Eric, bench has always been a struggle so gotta ride this progress wave while it lasts

Nice benching!

Is the belt doing anything for you? I can't tell a difference when I wear one to bench.
Thanks Bando, gonna be a long time until I get to your standards though. Yes, the belt does do something, think it basically gives my diaphragm something to push down against and "feels" like I get a tighter breath and brace. Mental fix? Maybe but seems to help
Nice work on the bench Shawn. Looks like it's moving in the right direction for you. Real strong accessories to. Incline is impressive. Keep it up man.
Thanks Rich, trying to catch you on that bench!

You attacked that bench set with some speed!
Ya not sure if that's good or bad, just a habit I have acquired when going for max reps type of sets.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 01, 2017, 09:46:23 PM
JC W2D5 upper3
Morning Weight: 210

Warmup:
-low back stretches
-quad, hip flexor stretches
-shoulder rolls
-cat/camel
-donkey kicks
-hip circle side steps
-baby makers x 5

Band pullaparts low, high, 1 arm, dislocations

Bench:
10xbar of CGBP, ultra wide, comp
135 x 5
185 x 3
225 x 2

Program set:
230 MR, got 13 vid

Slingshot:
300 x 4
315 x 3

Underhand wide cable row: pwo
150 x 10
180 x 8
180 x 8

CGBP:
235 x 4
235 x 4
235 x 4 @RPE 9.5

Widegrip pull-ups:
10
8
6

Dun:

Notes: hit this one after work at 8pm. Still all jacked up in my lower back, hip flexors and hips so did some lower mobility before I started.
Bench went good, chest and front delts tight but happy with the 13 at 230. Slingshot and CGBP was on the menu today and it went well.
Working a half shift tomorrow then hitting my buddy's new gym for the start of week 3 with Drew. Going to join it for some variety and want to do some new stuff after the meet.

http://youtu.be/gZbG6nYew7U (http://youtu.be/gZbG6nYew7U)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on April 01, 2017, 10:08:15 PM
And now we wait for one to join the week 3 fun :) Nice MAX rep set!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 01, 2017, 10:29:23 PM
13 reps! You got me by 2. Nice job
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 02, 2017, 06:02:39 PM
Jc w3d1
Morning Weight: 209.3

Warmup:
-lumpy roller bottom end
-hip flexor stretch/low back stretch
-hip circle side steps, monster walks
-baby makers

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

Program Sets: 335 (4-6)
335 x 6
335 x 6
335 x 6 vid @RPE 7.5

Wrapped Set:
380 x 1 vid @RPE 8

Deads:
225 x 1
405 x 1

Program Sets: 460 (3-6)
460 x 4 (losing plates)
460 x 3 @RPE 10

Dun:

Notes: great session, squats felt minty mint, hit all my max reps and could have kept going. Hit an easy wrapped single at 380.
Deads on the other hand were hard, first set I lost plates (squashed on bumpers) and ended up with a hard 4 after readjusting. Second set, same deal, got a hard 3 then called it quits.
I actually really liked squatting outside the cage today, and having plywood under my feet instead of rubber mats was awesome.
Great workout today, new gym is pretty cool, but very basic. They do have a sweet competition bench doh! Got my key today

http://youtu.be/vvQ6isvnYFs (http://youtu.be/vvQ6isvnYFs)

http://youtu.be/OljOfHQX-HU (http://youtu.be/OljOfHQX-HU)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 02, 2017, 07:03:48 PM
Nice work Shawn. Looked light today. Awesome work. Cool to try a new gym. Always nice to try new equipment.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 02, 2017, 09:08:11 PM
your squats are really moving Shawn. What are you thinking for your opener?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 02, 2017, 09:27:08 PM
your squats are really moving Shawn. What are you thinking for your opener?
Thanks dood, 335 never felt so light, felt like 300 to me! Ugh not sure about openers yet, we were thinking 365, but 380 felt so light today, I dunno. I wanted to hit 425 my second lift for a 10lb PR as well, so worried about too big a jump. Have to talk it over with John, I am going to do some more wrapped work next session so maybe that will give me a better picture of things.

Nice work Shawn. Looked light today. Awesome work. Cool to try a new gym. Always nice to try new equipment.
Thanks Rich, things were clicking today and felt real good! Had much more in the tank all 3 working sets. New gym is pretty cool, kind of a bunker in an old concrete building on the river. No frills and they are going to have some strongman stuff too whisk I want to play with after the meet. It was sweet to lift with the garage door wide open in a new environment!

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 02, 2017, 09:31:49 PM
Seriously jealous of that gym.  I bet there wasn't a single mother and daughter fighting in the entire place ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 04, 2017, 03:55:02 PM
Jc w3d2
Upper after nightshift sleep

Warmup:
-low back stretch
-forward knee raises (warmup tight hip flexors)
-baby makers x 4

-wide lat pulldowns x 10
-band pullaparts low, high, 1 arm and dislocations

Bench:
10xbar of CGBP, ultra wide and comp
135 x 5
185 x 3
225 x 2

Program Sets: (4-6 reps)
250 x 6
250 x 6 LR paused
250 x 6 all paused @RPE 7 vid

Narrow cable row: pwo
200 x 6
210 x 6
210 x 6

Incline BB bench:
195 x 6
205 x 6
210 x 6 @RPE 8.5

Widegrip pullup:
6
6
6

Dun:

Notes: did this one an hour after waking from nights. Bench went well, felt stronger each set I did, paused all reps the last set and had more in the tank. Off tomorrow, squats on Thursday

http://youtu.be/dVBWCWZBW_U (http://youtu.be/dVBWCWZBW_U)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 04, 2017, 04:42:47 PM
Shawn, that's some solid work on squats and bench! Numbers moving in the right direction that's for sure.
Understandable that DL after squats was hard. You hit some heavy ass weight for squats and it for sure impacted deads I bet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 04, 2017, 04:58:50 PM
Uppet 1 done and 250 looked pretty light to you.  I'll be heading down after some food!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 04, 2017, 05:36:34 PM
Lookin' smooth Shawn. Weight was moving well for sure. Making good progress on bench.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 04, 2017, 11:11:10 PM
Just insane how you hit all paused reps at an RPE of only 7 :eek:

Fucking killer man!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 05, 2017, 01:48:54 PM
Seriously jealous of that gym.  I bet there wasn't a single mother and daughter fighting in the entire place ;D
Lol no family trauma there anyways. It's a pretty cool place, nothing like I have ever trained in
Shawn, that's some solid work on squats and bench! Numbers moving in the right direction that's for sure.
Understandable that DL after squats was hard. You hit some heavy ass weight for squats and it for sure impacted deads I bet.
Thanks Eric, this is exactly how I wanted the meet prep to go so far, happy with everything.  Ya the deads were rough, squats first always takes it out of me. Not sweating it, think I will hit a good rep PR on week 5
Uppet 1 done and 250 looked pretty light to you.  I'll be heading down after some food!!
Thanks Dave, that set felt great. Each set the weight felt lighter, a strange experience for this guy

Lookin' smooth Shawn. Weight was moving well for sure. Making good progress on bench.
Thanks Rich, bench is moving...but so is the belt loops


Just insane how you hit all paused reps at an RPE of only 7 :eek:

Fucking killer man!
Thanks Andrew, that set just felt awesome. It would be sweet to hit an actual PR on the platform!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 06, 2017, 03:43:54 PM
Jc w3d3
Morning Weight: 210
Morning workout today

Warmup:
-lumpy roller bottom end
-adductor stretch
-leg swings
-baby makers
-hip circle air squats

Shoulder rolls
Cat/camel
Donkey kicks
Glute bridges
Hollow rocks

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

Program Set:
340 x (4-6) got 6. Vid, 1st rep was a mess

Wrapped set:
390 x 1 moved fast and easy

Rack pulls: (below knee)
135 x 3
225 x 2
315 x 1
390 x 8

Dun:

Notes: felt like crap this morning. 340 was a rough set, my first rep was high and messed up with my knees shooting backwards out of the hole. Pulled it together to get my 6 rep PR but each rep felt equally hard. Think my quads are fatigued from last session which always gets me drifting back out of the hole. Didn't want to do a wrapped set after that but decided to hit one at 390.
This on the otherhand went real good, weight felt great on the back and the rep was deep and flew up easily. Messed up the vid on that one.
Onwards, not complaining, everything has gone almost perfect up until this one

http://youtu.be/TvWrCQYYk3o (http://youtu.be/TvWrCQYYk3o)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 06, 2017, 05:03:19 PM
Way to gut it out Shawn. Looked tough for sure. 340 x 6 is fantastic. I can't fathom doing that right now. Your numbers for week 4 and 5 must be crazy.  :bigthumb:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 06, 2017, 06:16:13 PM
Way to gut it out Shawn. Looked tough for sure. 340 x 6 is fantastic. I can't fathom doing that right now. Your numbers for week 4 and 5 must be crazy.  :bigthumb:
Thanks Rich, I swear JC is a programming genius sometimes. This workout has only the one set of squats, and it seems like he knows it's going to be a tough one so keeps the volume so low. Ya the next couple weeks have some pretty heavy sets in them, but I do like triples and doubles....so there is that lol. That's my story I tell myself  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 06, 2017, 09:00:05 PM
Way to grind it out. I'm about to go hit mine but I'm lifting pussy weights compared to you
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 06, 2017, 09:15:43 PM
Solid work bud!  I got my squats done during intermission.  Fueled by hockey adrenaline  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 07, 2017, 02:39:48 PM
JC Week3/Day4
Morning Weight: 209
At Industrial Athletics

Warmup:
Baby maker
Wide pull-ups
-band pullaparts low, high, 1 arm, dislocations

Bench:
10xbar of CGBP, ultra-wide, comp.
135 x 5
185 x 3
225 x 2

Program Sets: 255 (4-6) x 3
255 x 6
255 x 6 LR pause
255 x 6 paused vid

Slingshot:
315 x 5 vid

1 arm DB row:
3 sets of 10 light

CGBP:
245 x 3
245 x 3
245 x 3

Wide grip pull-ups:
6
6
6

Dun:

Notes: Drew was working today and training on his own so figured I would have a session at the new gym. The actual bench felt lower to me so it was a tough different to setup. Hit all my reps and paused the whole last set so happy with that, it was a bit sloppy though.
Think that was a SS PR with 315x5. Good session

http://youtu.be/kDoGVtAXXuE (http://youtu.be/kDoGVtAXXuE)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 07, 2017, 03:06:46 PM
Nice!
Good amount of volume. I didn't think it was too sloppy. Might be because of the different bench. I know that when I've done this one BP comp their benches throw me off due to them being an 1 1/2 narrower than the one I'm used to. Can't really dig my shoulders in.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 07, 2017, 03:15:50 PM
Way to grind it out. I'm about to go hit mine but I'm lifting pussy weights compared to you
Thanks Andrew, it was a tough set.  Nothing pussy about your weights at all man, all that counts is what we put up in Utica!

Solid work bud!  I got my squats done during intermission.  Fueled by hockey adrenaline  ;D
Thanks Davey, think you should watch more hockey….

Nice!
Good amount of volume. I didn't think it was too sloppy. Might be because of the different bench. I know that when I've done this one BP comp their benches throw me off due to them being an 1 1/2 narrower than the one I'm used to. Can't really dig my shoulders in.
Thanks Eric, It felt quite a bit different than home, I swear it was a couple inches shorter, but it may be in my head.  I got loose the last couple reps but still happy as hell to pause that set!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on April 07, 2017, 05:01:44 PM
Looks like you are liking the JC program.  Solid work there.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 08, 2017, 08:52:50 AM
Nice work on that easy looking bench session and slingshot pr! 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 08, 2017, 09:05:52 AM
Solid benching Shawn. Paused reps look good. Gonna have some good numbers on bench in a few weeks
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 08, 2017, 11:22:32 AM
Awesome bench session and congrats on that 315x5 SS PR!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 10, 2017, 11:01:59 AM
Looks like you are liking the JC program.  Solid work there.
Thanks Ron, the program is treating me pretty well.  I have ran it before, but this is by far my best run!

Nice work on that easy looking bench session and slingshot pr! 
Thanks Davey, the paused set was tougher than last week but still rolling strong. 

Solid benching Shawn. Paused reps look good. Gonna have some good numbers on bench in a few weeks
Thanks Rich, happy to see the poverty bench finally making some progress!

Awesome bench session and congrats on that 315x5 SS PR!
Thanks Andrew, see how the squats treat me today!

Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 10, 2017, 04:46:05 PM
JC Week 4, Day 1
Morning Weight: 211

Warmup:
-hip circle side steps and monster walks
-baby makers x 5
-leg swings

Squats:
Bar x 5 paused
135 x 5
225 x 3
295 x 1
335 x 1

Program Sets:
345 x 3 vid
350 x 3 vid
355 x 3 vid

Wrapped set:
390 x 1 vid

Walkout:
455 vid

Deadlift accessory: Rack pull
135 x 2
225 x 1
315 x 1
405 x 6
425 x 6 vid

Dun:

Notes: happy with today, triples moved pretty easily. Wrapped set wasn't as clean and fast as last session but still went up no problem. Did my 455 walkout today as well, after reading Andrew's post about hitting heavy deads next session decided to get all my overload training completed today.
Bumped rack pulls, still pretty easy at 425x6.
Happy with session, bench tomorrow after nightshift.

http://youtu.be/MVS21uNeyEc (http://youtu.be/MVS21uNeyEc)

http://youtu.be/xALuAGu9fTs (http://youtu.be/xALuAGu9fTs)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 10, 2017, 05:16:42 PM
Nice job Shawn  :)
Kinda looked like your overall form got better the heavier the weight was on squats.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 11, 2017, 12:15:34 AM
Strong sets Shawn, this is a great day of JC.... And you one upped me on that second set of rack pulls (dont think i didnt notice  :clap:)



Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 11, 2017, 01:42:24 PM
Beauty squatting Shawn. Just awesome. It all looked great and no real problems. Looks like there's way more in the tank.  :bowdown:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Get-n-fit on April 11, 2017, 02:45:08 PM
Great job Shawn, keep it up!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 11, 2017, 04:21:03 PM
JC Week 4/Day 2
Waking weight after nightshift sleep: 211.8

Warmup:
Lat pulldowns
Band pullaparts low, high, 1 arm and dislocations

Bench:
10xbar of CGBP, ultra-wide and comp

135 x 5
185 x 3
225 x 2

Program Sets: all paused
255 x 3 vid
260 x 3 vid
265 x 3 @RPE 8 vid

Seated cable row: pwo
170 x 10
180 x 10
190 x 8
200 x 6

Incline BB bench:
175 x 12
175 x 12
180 x 10
185 x 8

Wide lat pulldowns: pwo
170 x 12
170 x 12
170 x 10
170 x 8

Dun:

Notes: not much sleep today but bench went very good. Last triple of 265 felt like I left about 2 in the tank
Stayed light on accessories but the high reps accumulated quickly.
Good workout, offday tomorrow, another nightshift tonight
I will train Thursday and Friday to finish off week 4

http://youtu.be/FmvU6g72Zk8 (http://youtu.be/FmvU6g72Zk8)

http://youtu.be/Vx9BvxqBpGM (http://youtu.be/Vx9BvxqBpGM)

http://youtu.be/XCOHXpZZDXs (http://youtu.be/XCOHXpZZDXs)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 11, 2017, 06:09:26 PM
Nice job Shawn  :)
Kinda looked like your overall form got better the heavier the weight was on squats.
Thanks Eric, glad the form looked ok as it got heavier.  As you know squats have been a real form struggle for me, they aren't great looking but I am happy at the progress made so far. 

Strong sets Shawn, this is a great day of JC.... And you one upped me on that second set of rack pulls (dont think i didnt notice  :clap:)
Thanks Andrew, it went very well, this is my favourite day of the program.  Love me some triples!  haha, ya I was watching you hit the 405 rack pulls as I was doing 390 last week…..I may or may not have done that 425 set for you.

Beauty squatting Shawn. Just awesome. It all looked great and no real problems. Looks like there's way more in the tank.  :bowdown:
Thanks Rich, feeling good about squats so far.  Hope I can hit 4 like you next week, man that was awesome!

Great job Shawn, keep it up!
Thanks Brad!  Meet prep is on point!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 11, 2017, 06:10:57 PM
Very nice controlled benching there  :thumbsup:
You handled that 265 like it was 1/2 the weight  :)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 11, 2017, 11:06:38 PM
Gets almost no sleep and still kills it! Looking great. FML- for me if the wind changes direction I lose 20lbs on my bench
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 12, 2017, 03:34:36 PM
You killed it dude. Bench looked awesome and super easy. It's definitely going well for you this cycle.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on April 12, 2017, 08:37:45 PM
Sweet benching!  All reps and set were solid!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 12, 2017, 08:48:14 PM
Gets almost no sleep and still kills it! Looking great. FML- for me if the wind changes direction I lose 20lbs on my bench

this made me lol because I can relate  ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 13, 2017, 04:11:31 PM
JC Week4/Day3
Morning Weight: 208.8

Warmup:
-hip circle side steps, monster walks and air squats
-baby makers x 3
-leg swings

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

Program Sets:
355 x 3 vid
370 x 2 vid @RPE 8

Deads:
135 x 1
225 x 1
315 x 1
405 x 1

Program Sets:
480 x 3 vid
500 x 2 vid @RPE 8.5

Dun:

Notes: feeling crappy today, sore throat and bit of joint aches. Loaded up on Advil and a white Monster and had at it.
Squats went well, my first rep of 355 was too high which pissed me off. Think the body aches were in my head. Next 2 were fine.
Got in my zone finally for 370 which moved at an RPE 8
Deads was what I was worried about today, but soon realized there was nothing to worry about. Hit my reps pretty easily and was very happy overall with my Sets! Bench tomorrow to finish up week 4!

http://youtu.be/3FoiPdrCUcM (http://youtu.be/3FoiPdrCUcM)

http://youtu.be/khROQXkeGRA (http://youtu.be/khROQXkeGRA)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 13, 2017, 04:26:28 PM
Very nice controlled benching there  :thumbsup:
You handled that 265 like it was 1/2 the weight  :)
Thanks Eric, I was very happy with those sets!

Gets almost no sleep and still kills it! Looking great. FML- for me if the wind changes direction I lose 20lbs on my bench
Haha I am always ok to train after my first nightshift. The second is a different story!

You killed it dude. Bench looked awesome and super easy. It's definitely going well for you this cycle.
Thanks Rich! Feeling good on everything right now, prep is right on track!

Sweet benching!  All reps and set were solid!
Thanks man, it's good to have my poverty bench move for once in my life lol

Gets almost no sleep and still kills it! Looking great. FML- for me if the wind changes direction I lose 20lbs on my bench

this made me lol because I can relate  ;D
Haha, your bench has been solid Davey, give yourself some credit
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 13, 2017, 06:58:45 PM
Nice heavy lifting. Impressed with that 480x3 and 500x2 deadlift sets. Its got to be the rack pulls...lol  :o
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 14, 2017, 12:33:33 PM
Feels crappy and still squats and pulls like a champ. YOU SUCK!!! ;D Great work yet again.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 14, 2017, 02:28:49 PM
JC Week4/Day4
Morning Weight: 209.8

Warmup:
-band pullaparts high, low, 1 arm and dislocations
-lat pulldowns

Bench:
10xbar of CGBP, ultra-wide and comp
135 x 5
185 x 3
225 x 2
245 x 1

Program Sets:
260 x 3 T&G
265 x 4 paused PR @RPE 9
280 x 2 paused PR @RPE10

Narrow cable rows: pwo
180 x 10
190 x 10
200 x 8
200 x 6

CGBP:
225 x 5
225 x 5
225 x 5
225 x 6

Neutral pull-ups:
12
12
10
8

Dun:

Notes: good workout, had to jam through it with Drew at 10am, big Easter Egg hunt for the kids at noon. Sill have a cold and all hopped up on cold meds. 265x4 paused was a PR and moved decent. I should have rested longer for the 280x2 paused as it was pretty damn heavy feeling @RPE 10. Still got the PR and happy enough.

Weekend off at the gym, woohoo! Happy Easter everyone!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 14, 2017, 02:53:16 PM
Nice work man! Gratz on the pr's.  Happy easter!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 14, 2017, 03:18:56 PM
Nice PR there Shawn!
Rest up this weekend and enjoy Easter!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 14, 2017, 06:52:35 PM
Nice heavy lifting. Impressed with that 480x3 and 500x2 deadlift sets. Its got to be the rack pulls...lol  :o
Haha must be the rack pulls! I'm glad they went well, I had that lingering doubt in my head, but guess if my squat is going up, so should my deadlift. Feeling good about reps of 520 next week!

Feels crappy and still squats and pulls like a champ. YOU SUCK!!! ;D Great work yet again.
Lol I feel much worse right now actually, glad I hit my bench early today. I think the timing of this Ebola is good though, I am hitting squats on Tuesday so have some days to get healthy...and eat! Grats on those killer pulls Rich!
 
Nice work man! Gratz on the pr's.  Happy easter!
Thanks Davey, have a great Easter with the family! We will be enjoying a long car ride together in 2 weeks!
Did I mention I have a problem with chronic gas???  :graucho:

Nice PR there Shawn!
Rest up this weekend and enjoy Easter!
Thanks Eric! Have a great Easter as well!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 15, 2017, 09:48:24 AM


Did I mention I have a problem with chronic gas???  :graucho:


Glad I'm not the only one ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 15, 2017, 01:20:25 PM
Great bench session, several PR's......sweeeet

How far do you and Davey have to drive?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 15, 2017, 03:34:25 PM


Did I mention I have a problem with chronic gas???  :graucho:


Glad I'm not the only one ;D
Haha windows down the whole ride!!

Great bench session, several PR's......sweeeet

How far do you and Davey have to drive?
Thanks Andrew, it was my hardest bench session this cycle. The 265x4 paused I probably had another but think that set cooked me for the 280, damn near didn't pause the second one.
Pretty sure we have a 4ish hour drive for me to drive Dave nuts!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 15, 2017, 04:55:08 PM
4 hours pretty much spot on if the border goes without a hitch.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 15, 2017, 07:41:22 PM
4 hr drive is not too bad. I have an 11hr flight and i'm landing in Syracuse at 11:59pm on Thursday :eek:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 15, 2017, 07:50:40 PM
11 hrs!!? Where you flying from, Australia? Holy crap.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 15, 2017, 09:25:24 PM
11 hrs!!? Where you flying from, Australia? Holy crap.

Lol. I'm flying from Reno, NV. There are 3 flights to get to Syracuse. That plus losing 3hrs due to time change makes it 11hrs from when I leave Reno.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 15, 2017, 09:31:22 PM
11 hrs!!? Where you flying from, Australia? Holy crap.

Lol. I'm flying from Reno, NV. There are 3 flights to get to Syracuse. That plus losing 3hrs due to time change makes it 11hrs from when I leave Reno.
That's a big travel day! My flight from Thunder Bay to Toronto will be about 1.45 hours then the Davey express will be waiting for me holding a big sign that says Raynerd in one hand and a bacon cheeseburger in the other! Woohoo
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 15, 2017, 10:12:39 PM
Oh there will be a Tim Horton's and then a cheeseburger stop along the way ;D  I won't need a sign though I'll just look for the guy trying to squat the plane.

Road trip :rocker:
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on April 16, 2017, 09:22:56 PM
Get your Timmy's b4 you cross the boarder. We kicked them out of the states. This is Dunkin conutry  ;D

Have to figure a time of arrival ect. Figured you guys can all meet at my place and we'll ride over to Herc together on Friday.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 16, 2017, 09:38:06 PM
Get your Timmy's b4 you cross the boarder. We kicked them out of the states. This is Dunkin conutry  ;D

Have to figure a time of arrival ect. Figured you guys can all meet at my place and we'll ride over to Herc together on Friday.
We are bringing Timmy's back to NewYork boyz!!
So my fight arrives in Toronto at 10am, probably looking at us rolling in to Syracuse around 3pm. Maybe we can check in the hotel then roll over to Chez Bacon? Davey, watcha think?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 16, 2017, 10:12:31 PM
Get your Timmy's b4 you cross the boarder. We kicked them out of the states. This is Dunkin conutry  ;D

Have to figure a time of arrival ect. Figured you guys can all meet at my place and we'll ride over to Herc together on Friday.

Fucking Trump :flame:  lol




I'm guessing around 3 as long as the border isn't an issue.  Being a weekday who knows but shouldn't be too bad.  Motel is on the way to yours as well if I remember correctly so quick stop in and get there. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 18, 2017, 05:37:44 PM
JC Week 5 - Squat test day
Morning Weight: 209.8

Warmup:
Hip circle side steps and monster walks
Baby makers x 5
Leg swings

Squats:
Bar x 5 paused
135 x 3
225 x 2
315 x 1
355 x 1

Program Set:
380 x 4 (1-4) PR vid

Deads:
185 x 1
355 x 4
360 x 4
370 x 2 vid

Dun:

Notes: good day, very happy with this PR. Heaviest rep set ever before this was 370x2!
Still have a lingering cold, woke up with a giant headache but didn't seem to effect me.
Bench tomorrow after nightshift then deads on Friday where I am going to nail 510x4
http://youtu.be/hzRAg--IA_I (http://youtu.be/hzRAg--IA_I)

http://youtu.be/QOrMZy1LZDY (http://youtu.be/QOrMZy1LZDY)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on April 18, 2017, 08:10:00 PM
Whole lotta stronk up in hurr
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on April 18, 2017, 09:50:05 PM
Nice PR Shawn!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 18, 2017, 11:38:36 PM
Ah yeah....NICE PR!! Fucking crushed it man. So pumped on your progress this cycle
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on April 19, 2017, 06:42:41 AM
10 lb plus an extra 2 reps for a pr is a huge cycle.  Nice work bud!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: John on April 19, 2017, 09:11:17 AM
Your 385 opener is going to fly up!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on April 19, 2017, 11:42:57 AM
Kicking ass and taking names!
Great job on the 4x380!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 19, 2017, 11:58:48 AM
Destroyed that shit man. Hard work paying off in spades. Looking forward to seeing those deads. (and bench too ;D)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 19, 2017, 05:07:28 PM
JC week5/bench
Waking weight after nightshift:
210

Warmup:
-lat pulldowns
-standing quad/ITB stretch
-band pullaparts low, high, 1 arm and dislocations

Bench:
Bar x 10
135 x 5
185 x 1
225 x 1
250 x 1

Program Set:
290 x 2 vid second rep got forward, went to chit
280 x 1 paused, vid

Narrow cable row:
190 x 8
200 x 6
200 x 6

Incline BB bench:
185 x 8
205 x 6
225 x 6 PR

Wide grip pull-ups:
8
6
6

Dun:

Notes: well kind of a typical bench choke for me. First rep at 290 was ok, second u can see the bar went forward, ass came up, then pulled it back towards my face and somehow recovered. Knew a third wasn't there but went for it anyway
Guess it's a PR and shows strength improvement but still....
280 paused felt good, a bit slow but I feel more comfortable pausing than I do touch and go now.
Hit 225x6 in inclines which was a PR so that was cool.
Not sweating it, I choke on bench tests pretty much everytime lol, see what I can bring in Utica.
Deads Friday, 510x4 is gonna go!!

http://youtu.be/c6kOG2vKjOo (http://youtu.be/c6kOG2vKjOo)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 19, 2017, 08:06:36 PM
Whole lotta stronk up in hurr
Thanks Bando!!

Nice PR Shawn!
Thanks Ron!
Ah yeah....NICE PR!! Fucking crushed it man. So pumped on your progress this cycle
Thanks Andrew, just as pumped to watch you guys killing it!

10 lb plus an extra 2 reps for a pr is a huge cycle.  Nice work bud!!
Thanks Davey! Squats are going well!

Your 385 opener is going to fly up!
Yessir, should a good ice breaker for the nerves!

Kicking ass and taking names!
Great job on the 4x380!
Thanks Eric!
Destroyed that shit man. Hard work paying off in spades. Looking forward to seeing those deads. (and bench too ;D)
Thanks Rich, bench was crappy, you are gonna have to carry that torch for the boyz! Deads....gonna get me some!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 19, 2017, 10:25:12 PM
I think Bando has that torch.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 21, 2017, 03:25:58 PM
JC Week 5/Day 3 - end of meet prep
Morning Weight: 210.8

Warmup:
-hip circle side steps and monster walks
-glute bridges
-lat pulldowns
-shoulder rolls
-cat/camel

Deads:
135 x 3
225 x 2
315 x 1
405 x 1
465 x 1

Program Set:
510 x 3 vid @RPE 9.5

End of JC

Notes: can't not be happy with that. It's a big PR for me because deads haven't been moving real fast since I first hit 500x1. Woohooo
http://youtu.be/1smKFrvWDWw (http://youtu.be/1smKFrvWDWw)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on April 22, 2017, 11:46:35 AM
Great finish to a super successful training block. IN 4 mid 500's PR next Saturday! You're gonna do great
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on April 22, 2017, 12:14:16 PM
Man, that looked hreat Shawn. Gonna be a killer lift next week. Mucho bueno finish to the cycle
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on April 22, 2017, 10:39:57 PM
I think Bando has that torch.

Haha ya true, you got it for the rest of us though.

Great finish to a super successful training block. IN 4 mid 500's PR next Saturday! You're gonna do great
Thanks buddy, fantastic finish for you today as well! Hope the deads go good, I'll give ya something to beat!

Man, that looked hreat Shawn. Gonna be a killer lift next week. Mucho bueno finish to the cycle
Thanks Rich, was pretty happy with that triple! You are going to hit some sweet lifts as well!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 01, 2017, 08:12:55 PM
http://youtu.be/0-s8Yh2SUwI (http://youtu.be/0-s8Yh2SUwI)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Bando on May 01, 2017, 08:31:39 PM
Nice  :clap:

Why the DOH grip on deads?
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on May 01, 2017, 10:12:18 PM
Nice lifts, nice total!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on May 02, 2017, 08:17:47 AM
Nice job. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: BLK00TJ on May 02, 2017, 08:07:38 PM
Way to go man! 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 02, 2017, 09:26:22 PM
Nice  :clap:

Why the DOH grip on deads?
Thanks bud. I switched to hookgrip a while back. Safer for the bicep, I can get tighter using DOH, get equal lat activation and I sometimes twist a bit at the top mixed grip too and scared of jacking up my back. I find it a much stronger grip as well!

Nice lifts, nice total!!
Thanks bro, right back at ya!

Nice job. 
Thanks Tooth! Appreciate it!

Way to go man! 
Thanks Bud! Appreciate the support!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on May 03, 2017, 09:57:01 AM
Hellluva good showing Shawn! Got some great lifts, met great people and looks like fun was had all the way around.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tobymax on May 03, 2017, 11:56:19 AM
Nice video of your lifts.  Great job, and looks like a great time was had!  Loved seeing all the videos and pictures in the thread about the meet.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 04, 2017, 12:27:15 PM
Conditioning??? Dafuq?
Morning Weight: 202.6

Dreadmill:
25 min slight incline, loosely timed run 1 min walk 1min, last 5 min were walking cooldown

4 rounds of
1: Pendlay row
2: CGBP
3: DB lunges
4: chins

Round 1:
1: 135 x 8
2: 135 x 8
3: BW x 8
4: BW x 8

Round 2:
1: 225 x 6
2: 205 x 6
3: 40lb DB x 6
4: BW x 6

Round 3:
1: 225 x 6
2: 215 x 6
3: 40lb DB x 6
4: BW x 6

Round 4:
1: 225 x 6
2: 215 x 6
3: 40lb DB x 6
4: BW x 6

Sauna/cold shower

Well....I couldn't sit around any longer. I needed to get the heart and muscles some blood flow. As suspected I am in terrible shape cardiovascular-wise. Time to change that. The HIIT on treadmill was pretty tough but those circuits after had me in a ball of sweat and gasping for sweet sweet oxygen. Will be doing some sort of conditioning at least 2 times a week either after my main work or on a separate day.
Scale moving good so far, be out of the 200's soon
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 04, 2017, 12:30:43 PM
Hellluva good showing Shawn! Got some great lifts, met great people and looks like fun was had all the way around.
Thanks Eric, it was so much fun! Definitely hooked!

Nice video of your lifts.  Great job, and looks like a great time was had!  Loved seeing all the videos and pictures in the thread about the meet.
Thanks Toby, it was an amazing experience for sure! So many cool people were met!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: piperdown on May 04, 2017, 02:12:57 PM
Hah! Cardio lifting! New fad....  ;D

Wondered how long it would take you to get the itch to be back lifting  ;)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Dave on May 04, 2017, 04:59:45 PM
In on crossfit journal ;D
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 06, 2017, 08:27:30 PM
Lower
Waking weight after nights: 201.4lbs

Warmup:
Hip circle side step, monster walks
Hip circle air squats
Baby makers x 4

Paused squats:
Bar x 5
135 x 5
225 x 3
275 x 3
295 x 3 vid
315 x 2 vid

Sumos (semi-kinda )
225 x 5
315 x 4
315 x 4 vid
365 x 3 vid
405 x 1 vid

Belt Squats with landmine: pwo
25 x 8
50 x 8
75 x 6
85 x 6

Widegrip pull-ups:
10
9
8
7

Dun:

Notes: back to work, paused squats felt tough today, 315x2 was my limit. New cues are elbows forward and screw my feet into the floor to open up my hips. Will be working on this all summer.
Going to work on sumos for a while. Last time I did them for a period of time they really helped my conventional. This will give me a different variation to hopefully progress on while dieting. They were tough to find my form, my hips weren't happy, going to keep working the stance out as I can and really open up the hips. 405 was slow, but mainly due to hip impingement.
Belt squats: gonna be lots of these, felt awesome
Pull-ups: whenever and wherever I can get them in


http://youtu.be/XvrELes2Ras (http://youtu.be/XvrELes2Ras)
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 06, 2017, 08:30:08 PM
Hah! Cardio lifting! New fad....  ;D

Wondered how long it would take you to get the itch to be back lifting  ;)
Haha don't know how much cardio lifting I will do but I really want to up my conditioning! Ya can't stay out of the gym too long, I go nuts
In on crossfit journal ;D
Crossfit is my new powerlifting!!
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: tooth on May 08, 2017, 08:38:46 AM
Pretty normal to feel like your out of shape after a pl meet.  You've gotten used to heavy weight with low reps.  Fortunately conditioning comes back quick. 
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: Andrew on May 08, 2017, 09:37:17 AM
Nice selection of lifts on that lower day
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: reduni on May 08, 2017, 10:21:23 AM
Back at it again. And mixing it up too. Nice 8) I haven't started yet. Wednesday will be my first day back. Going back to 531 I think. Good luck on the cut. Shouldn't be too hard for you I'd think. Shedded by July. Just in time for you're 2 weeks of summer up in Tbay ;D Sent you a pm. not sure if you got it.
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 08, 2017, 04:02:49 PM
Upper
Morning Weight: 200.8

Warmup:
Treadmill 10min walk incline 4
Bench barx10 of CGBP, ultra-wide and completion

Primary with antagonist first:

Pendlay SS with flat bench:
135 x 8/135 x 8
225 x 5/225 x 5
225 x 5/225 x 5
245 x 5/245 x 5
255 x 3/255 x 3
255 x 3/255 x 3


Primary accessory with antagonist first:

Widegrip pullup SS with CGBP:
BW x 8/225 x 3
BW x 8/225 x 3
BW x 8/225 x 3
BW x 8/225 x 3

Conditioning:
Farmers carrying 100lb DB SS with BB rollouts (core)

Farmers walk 100lb / BB rollouts x 5
Farmer walk 100lb / BB rollouts x 5
Farmer walk 100lb / BB rollouts
x 5

Dun

Notes: bit of a different one again today, fun though. Little bit of Neversate in da mix doing supersets starting with antagonist exercise first.
First time doing farmers. Used my olybar DB handles, 100lbs was a good start Weight but will quickly grow out of those and they aren't ideal, neither is maneuvering around my basement haha. Either way they hit me in a good way.
BB rollouts off my knees with 45lb bumpers to hit the core...
After 5 of them my core was wrecked, will keep these in da mix.

Never made it to new gym today but I am going tomorrow for a lower session, again some new stuff and conditioning is going to be in there
Title: Re: Shawn's Gonna Get on Dat Platform!!
Post by: ShawnJ on May 08, 2017, 04:15:46 PM
Pretty normal to feel like your out of shape after a pl meet.  You've gotten used to heavy weight with low reps.  Fortunately conditioning comes back quick.