Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 28673 times)

Offline piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1245 on: September 30, 2017, 10:54:12 AM »


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!



20-23lbs down and running the same numbers...That's damn impressive!
Eric

Pork belly body......

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

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1246 on: October 01, 2017, 03:40:48 PM »
Vid finally worked. Don't know what the problem was. Oh well. Nice work. As I suspected, easy peasy.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1247 on: October 01, 2017, 10:40:04 PM »
Tsa w4d4
Morning Weight: 177.3lbs

Late one after work:

Lat pulldowns, baby makers, cat-camels, hip flexor stretches

Bench:
Barx10 of CGBP/ultra wide/comp
135 x 5
185 x 3
225 x 2

Program Sets:
240 x 4 vid all paused
240 x 4 LR paused
240 x 4 LR paused
240 x 4 vid @ 9.5

CGBP:
235 x 3
225 x 3
225 x 3

Paused deads:
135 x 6
225 x 4
315 x 3

Program Sets:
395 x 3 vid
395 x 3
395 x 3 vid @7

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

Dun:

Notes: rough day in the ICU today but got in the gym right after work at 8pm. Bench was feeling crappy, my shoulders are sore from mudding my ceiling yesterday. Paused the first set but wasn't going to get them all so just paused on the last reps for the final 3 sets.
Paused deads on the other hand felt great, 395 felt light and went well.
Pendlays were done pretty fast with little rest and wiped us out pretty good.
Offday tomorrow them start week 5 on Tuesday


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1248 on: October 03, 2017, 03:03:21 PM »
Tsa w5d1
Morning Weight: 180.0

Hip circle work
-banded hip work
-baby makers

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

Program Sets:
320 x 5
320 x 5 vid
320 x 5
320 x 5
320 x 5 @RPE 7.5 vid

Bench:

10xbar of CGBP/ultrawide/comp
135 x 5
185 x 3

Program Sets: T&G
225 x 7
225 x 7
225 x 7
225 x 7 @9.5

CGBP:
200 x 6
190 x 6
190 x 6 @8.5

Weighted wide pull-ups:
+50lbs x 6
+50lbs x 6
+50lbs x 6 @9

Dun:

Notes: good session, haven't had 3pps on my back for over a month but it went well. Bench was tough as it always is this day but got all my reps touch and go.
Decided to stop sandbagging my pull-ups and add some weight today lol.

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Offline piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1249 on: October 03, 2017, 03:54:30 PM »
You DID have a good session there Shawn  :)

It does make me chuckle a little bit that your BBBP is close to your CGBP in numbers for working sets. Mine are further apart.
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 #1250 on: October 03, 2017, 08:01:03 PM »
damn strong session.  +50 for pullups is fricking awesome!

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1251 on: October 03, 2017, 08:31:37 PM »
damn strong session.  +50 for pullups is fricking awesome!

This. Real strong work on the pull ups. Squats are awesome too. 320 with rpe of 7.5 is fantastic. I sort of understand the system but couldn't rate myself accurately.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1252 on: October 05, 2017, 05:30:58 PM »
Tsa w5d2
Waking Weight after nights: 180.8

Hip circle
Cat camels
DB SLDL's

Deads:
135 x 6
225 x 4
315 x 3
405 x 1

Program Sets:
445 x 4
445 x 4 vid
445 x 4
445 xx 4 @RPE 8.5 vid

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

Program sets:
235 x 5
235 x 5 vid
235 x 5
235 x 5
235 x 5 @RPE 9 vid

Pendlays:
135 x 6
245 x 6
245 x 6
245 x 6

Dun:

Notes: not much sleep after second nightshift, had to rush this one so i could grab the kids after school. Deads were tough, feeling some PC fatigue but got them in. Bench we had shorter rests but went ok, got my reps as well.
Day 3 tomorrow morning.

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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1253 on: October 05, 2017, 07:58:50 PM »
Nice work Shawn. Lack of sleep looks like it's catching up a bit. I may be wrong but lockout on deads looked tough. Way to finish off that last rep on bench too. Always impressive.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1254 on: October 05, 2017, 08:48:32 PM »
You DID have a good session there Shawn  :)

It does make me chuckle a little bit that your BBBP is close to your CGBP in numbers for working sets. Mine are further apart.
Thanks Eric. The program has me benching in percentages and CGBP in RPE which accounts for some of the weight similarities between the weights. My CGBP isn't that close

damn strong session.  +50 for pullups is fricking awesome!
Thanks Ron, I have been sandbagging the pull-ups this program TBH, been doing them paused etc to make them harder

Nice work Shawn. Lack of sleep looks like it's catching up a bit. I may be wrong but lockout on deads looked tough. Way to finish off that last rep on bench too. Always impressive.
Thanks Rich, yup lockout was rough today. Lack of sleep and the volume accumulation over the last 5 weeks is the reason. The last 2 times I ran this program week 5 was damn tough, volume and intensity peak together this week and the accumulated fatigue is real. Next week I drop reps and up the weight again. Week 6-9 is the best part of this program, things come together very solid
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1255 on: October 05, 2017, 08:51:50 PM »
damn strong session.  +50 for pullups is fricking awesome!

This. Real strong work on the pull ups. Squats are awesome too. 320 with rpe of 7.5 is fantastic. I sort of understand the system but couldn't rate myself accurately.
Thanks man, squats are going quite well so far. This is a rough week of TSA so just surviving is my goal lol
RPE 7.5 is me thinking I had 2 and maybe 3 reps left. The hard part of RPE is learning what u are acurrately capable of beyond what u did
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1256 on: October 06, 2017, 12:36:38 PM »
Tsa w5d3
Morning Weight: 179.8

Hip circle
Banded hip work
Baby makers

Squats:

Bar x 5 paused
135 x 5
225 x 3
275 x 2

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

Seated OHP:
Bar x 10
140 x 8
145 x 8 @RPE 8

Wide pull-ups:
10
10
10 @8.5

Dun:

Notes: last day of 7's today, went well, felt pretty strong. Was a bit worried after the tough deads yesterday but felt pretty good.
Think we are going to train the last week 5 session Sunday night after Drew gets off work. Paused deads tomorrow just seems crazy.

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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1257 on: October 06, 2017, 03:31:20 PM »
Got through the heavy volume like a champ. Nice work. 145 for ohp is pretty peachy too. Looking forward to seeing the heavy weights being moved.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1258 on: October 08, 2017, 10:34:19 PM »
TSA W5D4:

Bench:
Barx10 of CGBP/wide/comp
135 x 5
185 x 3
225 x 1

Program Sets:
245 x 4 all paused
245 x 4
245 x 4
245 x 4 @9 vid

CGBP:
225 x 3
225 x 3
225 x 3 @8.5

Paused deads:
135 x 5
225 x 4
315 x 3

Program Sets:
405 x 3 vid
405 x 3
405 x 3 @7.5 vid

Pendalys:
135 x 6
250 x 5
250 x 5
250 x 5 @9

Dun:

Notes: late one tonight after Drew got off work. Stuffed full of Thanksgiving dinner. Bench felt shitty, been hitting the Reno’s hard the last couple days so maybe that had some effect.
Deads went better than bench, bar moved faster than expected.
On to week 6! Going to lap Davey the sandbagger this week :o





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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1259 on: October 09, 2017, 08:00:33 PM »
Hell yeah those deads were moving fast.