Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 33329 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1230 on: September 23, 2017, 10:42:08 PM »
Tsa w3d4
Saturday night paaardy

Lat pulldowns
Baby makers
Hip flexor stretches

Bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
235 x 4 vid
235 x 4
235 x 4
235 x 4 @8.5 vid

CGBP:
235 x 3 (too heavy)
225 x 3
225 x 3

Paused Deads:
135 x 6
225 x 3
290 x 3

Program Sets:
385 x 3 vid
385 x 3
385 x 3 @8 vid

Pendlay Rows:
135 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5 @9

Dun:

Notes: Drew and I worked together today so hit my gym around 8pm. Pretty tough workout, bench was ok but had trouble staying planted to the floor.
Paused deads sucked like usual but got through ok.
Not a big fan of training after work but got it done. Week 4 starts Monday

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1231 on: September 24, 2017, 12:59:35 AM »
lots of good sets there. I like that long pause on the bench. looks like you have good bar control, and those pause deads look tough as nails
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1232 on: September 24, 2017, 10:45:16 AM »
Beauty session again Shawn. 
lots of good sets there. I like that long pause on the bench. looks like you have good bar control, and those pause deads look tough as nails
This ^^^ I agree. Bench looked really good. Your lifting buddy is a lot smaller than I thought he would be. And he's keeping up with you? That's awesome ;D
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1233 on: September 25, 2017, 05:30:30 PM »
Tsa w4d1
Morning Weight: 179.2

Hip circle
Baby makers
Goblets

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

Program Sets:
310 x 5 vid
310 x 5
310 x 5
310 x 5
310 x 5 @8 vid

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3

Program Sets:
220 x 7
220 x 7 vid
220 x 7
220 x 6 gassed

CGBP SS with paused wide pull-ups:
185 x 6 / 6
195 x 6 / 6
195 x 6 / 6
195 x 6 @8 / AMRAP got 15

Dun:

Notes: good session, gassed out on my last rep of bench, guess my 220 limit is 27 reps....not 28


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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1234 on: September 25, 2017, 08:07:04 PM »
Nice work Shawn. Can't see the vid but I'm sure the squats were great and it's only 1 rep on bench. I'm sure you'll get it next time. 15 reps on pullups is nothing to sneeze at either.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1235 on: September 27, 2017, 04:42:35 PM »
Tsa w4d2
Waking Weight after nights: 179.0

Hip circle side steps, monster walks and glute bridges
DB SLDL's
Shoulder and lat warmup

Deads:
135 x 5
225 x 4
315 x 3 DOH
405 x 1 hook/belt from here

Program Sets:
440 x 4 vid
440 x 4
440 x 4
440 x 4 @8.5 vid

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 6
185 x 6

Program Sets:
230 x 5 paused
230 x 5 paused vid
230 x 5 T&G
230 x 5 T&G
230 x 5 T&G @9

Pendlay Rows:
135 x 6
255 x 6
255 x 6
255 x 6
255 x 6 @10

Dun:

Notes: only about 3 1/2 hours sleep today after second nightshift. Went pretty good, low back and glutes were tired on deads but hit my reps decent.
Bench I paused the whole first 2 sets but things were tough so switched to T&G for the rest.
Bumped Pendlays but think the last rep of the day was a true 10 so will stay there next session at least.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1236 on: September 27, 2017, 05:40:48 PM »
lots of good sets there. I like that long pause on the bench. looks like you have good bar control, and those pause deads look tough as nails
Thanks dood, bench is a work in progress trying to correct bad habits but things are moving well. Paused deads, meh, they just suck but are effective

Beauty session again Shawn. 
lots of good sets there. I like that long pause on the bench. looks like you have good bar control, and those pause deads look tough as nails
This ^^^ I agree. Bench looked really good. Your lifting buddy is a lot smaller than I thought he would be. And he's keeping up with you? That's awesome ;D
Thanks Rich! Ya lil Parker likes to come down and rip around every once in a while lol.

Nice work Shawn. Can't see the vid but I'm sure the squats were great and it's only 1 rep on bench. I'm sure you'll get it next time. 15 reps on pullups is nothing to sneeze at either.
Thanks dood, the squats went pretty good, the program is quite tough for bench, it's non-stop pressing so bad sessions do happen. That being said I love this program for that very reason.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1237 on: September 27, 2017, 07:17:07 PM »
Beauty session Shawn especially with the lack of sleep. Good on ya for giving the paused bench a go. Still got all your perscribed reps.
the only easy day was yesterday

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1238 on: September 28, 2017, 01:01:38 PM »
killer session, thats a lot of reps at 440 on deads and 230 at bench. Bar is flying off floor at 440! Reallly good volume adding up
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1239 on: September 28, 2017, 02:04:42 PM »
Some great lifting sessions Shawn and the weights are moving up fast for you  :thumbsup:
Eric

Pork belly body......

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

Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1240 on: September 28, 2017, 07:44:51 PM »
Moving some good weight in here.  Program is doing well for you.

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1241 on: September 29, 2017, 01:05:50 PM »
Tsa w4d3
Morning Weight: 177

Hip circle work
Banded hip work right leg
Baby makers/goblets

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

Program Sets:
295 x 7
295 x 7 vid
295 x 7
295 x 7 @RPE 7 vid

Seated OHP:
135 x 8
140 x 8
140 x 8 @9

Wide pull-ups:
10
10
10
10

Glute Thrusts:
135 x 6
275 x 6
275 x 6
275 x 6 @ 8

Dun:

Notes: good session, squats felt good after warmup. Upped the weight on bar humps, strong feeling humpin!

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1242 on: September 29, 2017, 01:19:31 PM »
Beauty session Shawn especially with the lack of sleep. Good on ya for giving the paused bench a go. Still got all your perscribed reps.
Thanks Rich, it went well for after 2 night shifts, bench seems to be the only unpredictable thing this run, sometimes I feel strong as fuk, others I gas fast

killer session, thats a lot of reps at 440 on deads and 230 at bench. Bar is flying off floor at 440! Reallly good volume adding up
Thanks Andrew, no shortage of volume going on, next week is tough then volume starts dropping

Some great lifting sessions Shawn and the weights are moving up fast for you  :thumbsup:
Thanks Eric, was looking at the last time I ran this, I weighed 200 and was doing the same weights!

Moving some good weight in here.  Program is doing well for you.
Thanks Ron, so far so good man.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1243 on: September 29, 2017, 09:50:06 PM »
Another strong session. Nice work on the 140 ohp. Thats a tough one to make big gains on for sure. I can't see your vids. It says it's unavailable. I'm sure your squats are smooth as butter. I lol'd at the bar humps. Strange visual on that one.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1244 on: September 29, 2017, 11:26:22 PM »
Another strong session. Nice work on the 140 ohp. Thats a tough one to make big gains on for sure. I can't see your vids. It says it's unavailable. I'm sure your squats are smooth as butter. I lol'd at the bar humps. Strange visual on that one.
Thanks Rich, that's weird as fuk, I can't view your vids either? Dafuq!!
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