Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 44047 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1530 on: February 18, 2018, 06:19:26 PM »
You're still killing it in here Shawn!  Especially on those deads man.  How are you liking those pin squats?  They are much harder for me than paused squats since they make me lose tightness.
Thanks Ron, feeling pretty strong all around starting into my prep. Deads are going well, hopefully some rep PR's over the next 9 weeks will be there for the taking.
I really like the pin squats, teaches me good positioning, I have always struggled with my form so exercises like this are perfect for me. Yes I do find pause squats much easier than these for sure
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1531 on: February 19, 2018, 12:12:00 AM »
Great start, big squats and bench. Starting a cycle at 364x4 on first day...dis gunna be guuuud
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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1532 on: February 19, 2018, 09:20:43 AM »
Great workout yesterday Shawn! :)  Nice start to your meet prep with strong squats and bench.  It looks like it's going to be a good ride to April.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1533 on: February 20, 2018, 04:43:38 PM »
Rts gi: D2w4
Morning Weight: 192

Hip circle
Oly bar RDL's
Baby makers

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

Break to pick up sick kid from school

465 x 4 @9.99 vid

Floor press: x4@9
Bar x 5
185 x 3
225 x 3

250 x 4 @6
260 x 4 @7.5
270 x 4 @8.5 vid

Front squats: x6@9
Bar x 6
135 x 6
185 x 6 @7
205 x 6 @8.5 vid

Dun:

Notes: Deads were tough as chit today, plan was to hammer the 465 set and go for 495x4 next. Got called from school to pick up one of my twins sick, so ran to the school after my 405 warmup then returned and hit 465x4. Felt terrible, called it there. Went skiing for the afternoon yesterday, maybe some fatigue from that, who knows, carry on!
Floor press progress and rep progress with 205 on fronts so wasn't all terrible.
Guess I was due for a bad deadlift day.

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1534 on: February 21, 2018, 12:54:02 AM »
Tough deadlift set Shawn. How did you arrive at 465 as your @9 RPE? I think with the GI program when it says to work up to x4@9, the intent is to perform sets at x4@6, x4@7, x4@8, etc,.. working up to the top set. This does two things, it helps you auto-regulate the weight based on performance for the day, and it adds beneficial volume to the session. At a minimum Iíd do a set of at least x4@7, x4@8 and then the x4@9. This will help dial it in better for hitting the RPE and not undershooting or overshooting
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Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1535 on: February 21, 2018, 01:21:29 AM »
Lose my number bud I'm a bad influence on you :) 
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1536 on: February 21, 2018, 07:53:26 AM »
Tough deadlift set Shawn. How did you arrive at 465 as your @9 RPE? I think with the GI program when it says to work up to x4@9, the intent is to perform sets at x4@6, x4@7, x4@8, etc,.. working up to the top set. This does two things, it helps you auto-regulate the weight based on performance for the day, and it adds beneficial volume to the session. At a minimum Iíd do a set of at least x4@7, x4@8 and then the x4@9. This will help dial it in better for hitting the RPE and not undershooting or overshooting
Thanks Andy and yes I know how it works, it was just a really bad day.
I had planned it like this
465 x 4 @7
480 x 4 @8
495 x 4 @9
I was hoping to hit a rep PR at 5pps, but it bit me in the ass. My calculated RPE9 x4 off my current estimated 1RM was 480x4 which I did last week so was hoping with a good day I good hit 495x4, obviously wasn't the case haha.
Lose my number bud I'm a bad influence on you :) 
Then I won't be able to harrass you!
« Last Edit: February 21, 2018, 08:41:15 AM by ShawnJ »
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1537 on: February 21, 2018, 12:07:50 PM »
Cool, I thought maybe you were going straight for the x4@9 which would be hard to gauge. Are you using the online logging at RTS? It calculates expected sets based off E1RMís. For example if your current E1RM is 540, the x4@7 set estimates a working weight of 440. Itís a good tool to get you close, Iíve been using it a lot.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1538 on: February 21, 2018, 01:03:59 PM »
Cool, I thought maybe you were going straight for the x4@9 which would be hard to gauge. Are you using the online logging at RTS? It calculates expected sets based off E1RMís. For example if your current E1RM is 540, the x4@7 set estimates a working weight of 440. Itís a good tool to get you close, Iíve been using it a lot.
Yup been using it for a few weeks now. Est 1RM was 556, so a x4 @9 for me yesterday was 480, and with my completely logical thinking, since I already did that last week so was going to try to push that to 495x4 haha.
I honestly didn't put much thought into the build up sets on my deads yesterday. Had the blinders on for 495 with one build up set of 465. Plan backfired bigtime. x4@7 would have been 450 and would have made a very logical starting point for my sets. I have done quite a bit of intensity the last few weeks building up to the start of RTS so was hoping to limit the volume this first week to hopefully shake a bit of fatigue leading into week 2.
I will pay closer attention to this as we go forward, my deads were more ego driven than anything yesterday and shot myself in the foot as I wasn't in good shape to pull heavy.
On a good note, I only pulled 1 difficult set so hopefully I can recover well for next week.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1539 on: February 21, 2018, 03:13:22 PM »
Damn bro, . 556 is impressive. I think mines at about 525 right now. Cool you are aware of the online tool, itís pretty neat. It will adjust things and dial you in based on performance. One thing cool about it is even if you play it safe and are conservative with your lifts, the tool will still drive you to put more weight on the bar.

For example, say you undershoot RPE and finish a top set at 8RPE instead of a 9. The low RPE will cause the E1RM to rise, and then next session the prescribed weights will all go up. As long as the RPE inputs are accurate, the tool really dials you in and drives improvement.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1540 on: February 22, 2018, 10:34:54 PM »
Rts gi: W1d3
Morning Weight: 192

Banded hip work
Hip circle
Lat pulldowns
Baby makers

Beltless Pin squats x5@9:
Bar x 5
135 x 5
225 x 3

245 x 5 @7
265 x 5 @8
285 x 5 @9 vid (10lb PR)

T&G bench x6@10
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 4

225 x 6 @7
245 x 6 @8.5 vid
250 x 5 +fail vid

Seated OHP x6@9:
Bar x 10

135 x 6 @6.5
145 x 6 @7
155 x 6 @8
165 x 6 @9

Dun:

Notes: late one after dayshift. Good workout, 10lbs added to my pin squats.
Bench called for RPE 10 tonight, 245 was about 8.5 so added 5lbs to the bar and failed my last rep.
OHP went pretty good considering it my 135 set felt pretty terrible. Good session

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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1541 on: February 23, 2018, 08:48:16 AM »
Good looking workout yesterday Shawn.  I really like the look of your pin squats.  I've been watching you and Andrew and Alan Thrall doing those in your workouts and realize I really need to bite the bullet and start doing those myself.  There seems to be lots of upside from doing them.

Nice job on the bench too.  Those reps at 250 were looking super smooth and strong...I was surprised you missed the last one actually based on the bar speed leading up to that rep.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1542 on: February 23, 2018, 09:01:29 AM »
Solid work Shawn!
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1543 on: February 23, 2018, 05:34:51 PM »
pin squats looking cleaner each time, and with more weight=WIN

killer bench too. hard as hell to predict a 10RPE on a 6 rep bench set. Especially when fatigue starts to build up during the work sets.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1544 on: February 23, 2018, 10:13:02 PM »
Rts gi: W1d4
Morning weight: 190.8

Rack back stretch
Hip circle
Hip flexor stretch
DB SLDL

Double pause deads (beltless) x5@9:
135 x 5
225 x 3

315 x 5 @7
345 x 5 @8
375 x 5 @9.5 vid

CGBP x6@9:
Bar x 12
135 x 5
185 x 3

215 x 6 @8
225 x 6 @9

SG SLDL's:

225 x 6 @6
275 x 6 @7
315 x 6 @8

Dun:

Notes: another late one after work, figured we would wrap up week 1 tonight and probably take the weekend off.
Back was tired today but managed a tough double paused PR.
CGBP was rough, shoulders sore from presses yesterday so no new ground hitting 225 x 6 at a true 9.
Wasn't going to push the SG SLDL's but ended up matching the last session and it was down to an 8 instead of 9 so some progress there. Had no interest in doing another heavier set as my low back was burning.

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