Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 22956 times)

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1125 on: July 16, 2017, 06:23:19 PM »
Upper
Waking Weight after nightshift: 177.6

Warmup:
Low back rack stretches
Baby maker
-band pullaparts low, high, 1 arm and dislocations
-bar x 10 of CGBP/wide/comp
-BW neutral chin x 5
-standing calf raises BW x 100

Giant Set:
Neutral medium grip chin / CGBP / seated calf machine:

BW x 5 / 135 x 5 / 120 x 12
+50 x 5 / 185 x 5 / 120 x 12
+50 x 5 / 225 x 5 / 120 x 12
+50 x 5 / 235 x 3 / 120 x 12
+50 x 5 / 235 x 3 / 120 x 12
+50 x 5 / 235 x 3 / 120 x 12
+50 x 5 / 235 x 3 / 120 x 12


Giant Set:

Narrow cable row / tempo paused bench 3:2:1 / BB rollouts / standing 1 leg calf raise holding 30lb DB at side:

160 x 6 / 205 x 4 / 10 / 10
180 x 5 / 205 x 4 / 10 / 10
180 x 5 / 205 x 4 / 10 / 10
180 x 5 / 205 x 4 / 10 / 10
BW 1 leg calf raise, continuous back and forth:
10/9/8/7/6/5/4/3/2/1 then 2 leg raise x 20

Dun:

Notes: had to drag myself downstairs for this one after nights, turned out good. CGBP wasn't feeling very strong but hammered out some reps of 235.
Added calves into my routine today as they are pathetic and tiny. Tempo paused bench I added a rep each set from last time, they were still tough but stronger. Another nightshift tonight, boo
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1126 on: July 16, 2017, 06:44:00 PM »
Nice work Shawn. Came in here after a few weeks and expected you to be shredding down and lifting heavy like a boss. Left satisfied  8)
Haha thanks Andrew, been working pretty hard this summer so far, diet has been the hardest I guess but getting closer to my destination. Looks like you are having an awesome time with the new boat! Love my boat and being on the water, nothing beats it!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline tobymax

  • Member
  • ***
  • Posts: 1205
  • Height: 5'8"
  • Weight: 169
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1127 on: July 17, 2017, 09:35:10 AM »
Super deadlifts a couple days ago!  I love your giant sets.  Quite a mash-up of exercises.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1128 on: July 19, 2017, 08:27:57 AM »
Lower
Morning Weight 176.0

Bunch of rolling, hip circle side steps, monster walks, glute bridges and hip circle air squats
Baby makers x 5

Lowbar form work today. Did a zillion sets of 5 with 135 today filming each set trying to work on my hip shift/twist in the hole. There was a few sets of highbar in there as well. Tried so many things but never seemed to get anywhere with progress. I am diving into my left hip and twisting forward into my right anterior plane

Anywho worked on this for quite a while and accumulated lots of reps.

Did 5 sets of light goblets:
5x10 @ 50lbs

BW lunges

Not really worth recording
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1129 on: July 19, 2017, 11:39:16 AM »
Upper
Morning Weight: 177.2

1/2 hour of a hip mobilty routine I put together. I am the tightest hipped person in the entire world I believe

10xbar of CGBP/wide/comp
Reverse cable row 70lb x 12

Giant Set:
Paused bench / reverse grip wide cable row / seated calf machine 120lbs:

135 x 5 / 120 x 6
185 x 3 / 140 x 5 / 13
225 x 3 / 160 x 5 / 13
225 x 3 / 180 x 5 / 13
225 x 3 / 180 x 5 / 13
235 x 3 / 180 x 5 / 13
235 x 3 / 180 x 5 / 13
235 x 3 / 180 x 5 / 13

Giant Set:

Ultra wide pull-up / Arnold press 50lb DB / BB roll outs / 1 leg donkey calf raise:
8 / 8 / 11 / 13
8 / 8 / 11 / 13
8 / 8 / 11 / 13
8 / 8 / 11 / 13
BW calf raises x 25

Dun:

Notes: put together a hip mobility routine to work on my shift in the squat. I am very very tight, so this is a good idea if I can keep it up.
Trained fasted today and felt it, very weak feeling on bench so had to keep it light. Still got some good volume in and had a good workout. Beach this afternoon then swimming in neighbours pool tonight.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online piperdown

  • Veteran
  • *****
  • Posts: 5595
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1130 on: July 19, 2017, 01:58:14 PM »
That's quite the upper day especially being fasted, whew, can't imagine trying to lift fasted.
Lovin' the paused bench!

Have fun tonight!
Eric

Pork belly body......

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

Offline Andrew

  • Junior Member
  • **
  • Posts: 862
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1131 on: July 19, 2017, 04:58:35 PM »
good luck on the mobility work with the hips. Bench strength still holding good deep into the diet
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Gains weight on diet

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1132 on: July 19, 2017, 08:35:26 PM »
Super deadlifts a couple days ago!  I love your giant sets.  Quite a mash-up of exercises.
Thanks Toby, trying to hold on to some sort of strength on this aggressive diet. The giant sets are fun and get a lot of work done in a short period of time. There is also the conditioning side of things that I was in real need of.

That's quite the upper day especially being fasted, whew, can't imagine trying to lift fasted.
Lovin' the paused bench!

Have fun tonight!
Thanks Eric, fasted is not a norm for me, I just wanted to get it done early today as we had plans all afternoon. Don't think I will be doing that again anytime soon. Paused bench felt damn weak but trying to keep it in to work on my technique.
good luck on the mobility work with the hips. Bench strength still holding good deep into the diet
Thanks Andrew, I just need to actually commit and do the mobility work, my issues are messing up my squat form and the last thing I need is more squat problems lol. Bench felt weak as faak today but did what I could.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1133 on: July 20, 2017, 01:55:17 PM »
Lower
Morning Weight: 177.6

20 min of hip mobility (roller, hip circle, key stretches in my jacked spots)

Squats: highbar
Bar x 8
135 x 6
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3

Box squats to 12 inch box (lowbar)
135 x 5
225 x 3
275 x 1

Tempo squats 3:2:1 (lowbar)
225 x 3
225 x 3

Deads:
135 x 3
225 x 2
315 x 1

Paused deads off floor:
385 x 3
385 x 3
385 x 3

385 x 5 not paused

Belt squats with landmine:
100 x 5
100 x 5
85 x 6
85 x 6

Dun:

Notes: day 2 of hip dejacking. Went ok, all my squats were recorded from the front. Still all crooked but tweaked a few things in my stance when doing box squats and tempos and it looked better anyway. Going to take a while to relearn the movement but I am no quitter
Paused deads were tough as hell the first set but got easier the next 2 sets.
Belt squat for some quad work.
Try for an early upper tomorrow then hit the lake for the weekend.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1134 on: July 21, 2017, 11:47:27 AM »
Upper
Morning Weight: 177.4

Hip mobility 25 min
Incline bench bar x 16
BW pull-up x 5
Standing calf raises x 100

Giant Set:
Neutral medium chin/incline bench/seated calf machine:

BW x 5/135 x 6/120 x 13
+50 x 5/185 x 5/140 x 12
+50 x 5/205 x 3/140 x 12
+50 x 5/225 x 1/140 x 12
+50 x 5/225 x 2/140 x 12
+50 x 5/205 x 4/140 x 12

Giant Set:
Reverse grip BOR/CGBP/BB rollout/standing 1 leg calf raise holding 35lb DB:
135 x 8/135 x 6/10/10
185 x 5/185 x 5/10/10
195 x 5/225 x 3/10/10
195 x 5/225 x 3/10/10

Dun:

Gone fishing! Have a good weekend my friends!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \