Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 26158 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1215 on: September 14, 2017, 10:06:18 PM »
Tsa w2d4
Morning Weight: 175.8

Hip circle, baby makers, last pulldowns, shoulder rolls

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

Program Sets: (paused)
225 x 4 vid
225 x 4
225 x 4
225 x 4 @RPE 8 vid

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

Paused deads:
135 x 6
225 x 4
315 x 1

Program Sets:
370 x 3 vid
370 x 3
370 x 3 @RPE 6 vid

Pendlays:
135 x 6
240 x 5
245 x 5
245 x 5
245 x 5
245 x 5 @RPE 8.5

Dun:

Notes: late one tonight when Drew got off work, full 2 days of the first step of the kitchen Reno. Opening up a support wall. Getting there but another full day tomorrow before I can install my support beam.
House is a mess so brought boys to McDonalds for supper, not the best pre-workout as it was sitting at the back of my throat the whole workout.
That being said, it was a pretty great workout, bench felt decent, paused deads were pretty easy and added weight to Pendlays


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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1216 on: September 15, 2017, 06:38:54 PM »
Nice session Shawn. My favorite pre workout meal ;D I find when I'm working on a project, workouts suffer from lack of food. I just don't eat. Getting it done though.
the only easy day was yesterday

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1217 on: September 16, 2017, 02:15:50 AM »
Nice job Shawn, you are ambitious to take on a kitchen renovation. Not sure i would have it in me whilst working full time.. TSA trucking along very well
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Gains weight on diet

Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1218 on: September 16, 2017, 09:15:24 AM »
Great bar speed off the chest with bench Shawn. Noticed that leg drive is coming in to the point it must be second nature now.
Eric

Pork belly body......

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

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1219 on: September 18, 2017, 05:15:47 PM »
Tsa w3d1
Morning Weight: 178.6

-Hip circle side steps, monster walks forward/backwards, glute thrusts
-banded hip mobility
-baby makers

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

Program Sets:
305 x 5
305 x 5 vid
305 x 5
305 x 5
305 x 5 @7 vid

Bench:
Barx10 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 @9.5, LR paused vid

CGBP SS with paused wide pull-ups:
185 x 6 / 6
185 x 6 / 6
195 x 6 / 6
205 x 5 / 6

Dun:

Notes: I have been feeling exhausted for 3 days. Not sure if fighting a bug or just Reno hangover. Squatfelt off today at times but weight was no problem. Last set I slowed it down to try to get more consistent reps and think it was my best set.
Bench was hard, this day of 7's wipes me out after squats. Started the first set pausing the first 3, then hit the rest touch and go as I knew I wouldn't make it. Continued on pausing just my last rep and it got sloppy my last rep in the vid.

Long workout, happy it's over. Work nights tonight, offday tomorrow and will hit day 2 on Wednesday, day 3 Thursday.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1220 on: September 18, 2017, 06:00:27 PM »
Nice session Shawn. My favorite pre workout meal ;D I find when I'm working on a project, workouts suffer from lack of food. I just don't eat. Getting it done though.
Thanks Rich, I am the same way working on a project, getting better lately though, always force breakfast before I begin then keep drinking water.

Nice job Shawn, you are ambitious to take on a kitchen renovation. Not sure i would have it in me whilst working full time.. TSA trucking along very well
Thanks buddy, my job is 4 on 4 off so I can manage a Reno pretty good. My current kitchen is awful and old as dirt, so that is a motivator!

Great bar speed off the chest with bench Shawn. Noticed that leg drive is coming in to the point it must be second nature now.
Thanks Eric, bench got tough today, sets of 7 always seem to be my Achilles heal! Still work to do on bench but overall things are improving.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1221 on: September 19, 2017, 08:49:07 PM »
Man.. nice work dude. Squats are moving fast. Bench looked real good too. loved the paused last rep.
the only easy day was yesterday

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1222 on: September 20, 2017, 01:49:57 PM »
Tsa w3d2
Morning Weight: 178.2

Hip circle side steps, monster walks, hip thrusts
DB SLDL
baby makers

Deads:
135 x 5
225 x 4
315 x 3
385 x 1 hookgrip, belt

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

Bench:

10xbar of CGBP/ultra wide/comp
135 x 5
185 x 3

Program Sets: paused

225 x 5 vid
225 x 5
225 x 5 vid
225 x 5
230 x 5 @8.5 (Drew misloaded one side lol)

Pendlay Rows:
135 x 6
245 x 6
250 x 6
250 x 6
250 x 6 @9

Sauna/cold shower

Dun:

Notes: decent workout, deads went ok, lockout was tough today with sore glutes from squats.
Bench felt better today, a bit loose on the bench though, need to tighten up a bit better. Last set was a bit messed as Drew accidentally put an extra 5 on one side of the bar but still did ok.
Added a bit to Pendlays, pretty heavy and finished with the prescribed RPE of 9
Volume squats tomorrow.




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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1223 on: September 20, 2017, 01:59:09 PM »
Man.. nice work dude. Squats are moving fast. Bench looked real good too. loved the paused last rep.
Thanks Rich, the weights are creeping up on everything now so hopefully I can keep pace with the program. BW is still only 178 but I am feeling strong for the most part. I am trying to pause as many bench reps as I can but that day of 7's always feels rough for me. Got away with pausing my 5x5 today so was happy with that.
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Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1224 on: September 20, 2017, 08:12:48 PM »
Making those pulls look easy Shawn.  Bench is fast too!

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1225 on: Today at 12:51:47 PM »
Tsa w3d3
Morning Weight: 177.5

Hip circle: side steps, monster walks, glute thrusts
-banded hip work
-baby makers

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 @7 vid

Seated OHP
Bar x 10
135 x 8
135 x 8
135 x 8 @10

Wide pull-ups:
10
10
10
10

Glute Thrusts:
135 x 6
255 x 6
265 x 6
265 x 6

Dun:

Notes: good workout, squats felt pretty dialed today. Day off tomorrow and day 4 Saturday night after
work

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