Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

Lower Hypertrophy:
BW: 171.2

Front squats:
Bar 8 x 2
95 x 1
135 x 12
165 x 12
195 x 8 (+10lbs)
195 x 9 vid

Walking DB lunges:
20 x 14
30 x 10
30 x 10
30 x 10

Leg extensions: plate weight
80 x 15 (+10lbs)
80 x 15
80 x 15
80 x 15 stay

Seated leg curl: plate weight
80 x 15
80 x 15
80 x 12
80 x 12 stay

Seated calf:
4 sets

Donkey calf:
4 sets

BW x 30

http://instagram.com/p/BxI4SMthYf4/

Dun:

Notes: leg almost 100%, good session

[Merkley]

Front squats:
Bar 8 x 2
95 x 1
135 x 12
165 x 12
195 x 8 (+10lbs)
195 x 9 vid



Notes: leg almost 100%, good session

....fuck. *sigh* looks like I have to step things up this week for front squats.   

 Amazing work my dude! 

[ShawnJ]

Upper Strength:
BW: 169.6

Paused Bench:
225 x 1
245 x 1
260 x 1 @8
270 x 1 @9 vid

245 x 3
245 x 3
245 x 3 vid

CG incline bench:
135 x 10
155 x 10
155 x 10 (+2)
155 x 10 (+2) bump to 165

Landmine rows:
130 x 5 (+10lbs)
130 x 5
130 x 5
130 x 5 bump to 140

Narrow pulldowns: plate weight
125 x 10 (+5lbs)
125 x 10
125 x 10
125 x 10 bump to 130

Seated OHP:
115 x 12
115 x 12 (+4)
115 x 9 (+1) stay until 12 across

1 arm preacher curl:
3 sets

1 arm OH tri extension:
3 sets

http://instagram.com/p/BxK0IWJhmat/

Good workout, added reps and weight

[reduni]

270 looked strong. It's been a while since you've done paused though right? For me it's a different feeling from touch and go. It seems like I quickly get out of sorts and it compounds from one rep to the next. At least for heavier weights. Lots of bumps all around. Impressive progress for sure. Nice work.

[ShawnJ]

270 looked strong. It's been a while since you've done paused though right? For me it's a different feeling from touch and go. It seems like I quickly get out of sorts and it compounds from one rep to the next. At least for heavier weights. Lots of bumps all around. Impressive progress for sure. Nice work.

Thanks buddy, ya pauses just started last week, just wanted a very subtle change on bench day. Definitely different bringing it back, trying to kept tight on the bench is always a learning curve allover again. Changing exercises up is great way to keep progressing while in a deficit me finds 😁 New stimulus on poverty calories at least gives me the illusion of progress

[Merkley]

Wicked workout! 

[ShawnJ]

Lower-Strength
BW: 169.0

Lowbar:
Bar 8 x 2
135 x 5
185 x 1
225 x 1
275 x 1
295 x 1
315 x 1
335 x 1 vid

295 x 3
295 x 3
295 x 3 vid

Deads:
135 x 3
225 x 1
315 x 1
405 x 1
435 x 1 vid
460 x 1 vid
405 x 1 toast

BSS:
25 x 15
30 x 15
30 x 15
30 x 15

Sissy squats:
13
10
10

Seated leg curls: plate weight
85 x 10 (+5)
85 x 10
85 x 10
85 x 10

Donkey calf:
5 sets plus BW burnout

http://instagram.com/p/BxTCxGLh-an/

Dun:

Notes: took it heavier today, kinda to feel out where I’m at.
Weak, but expected it. Squats gassed me hard and deads were tough. Last single must have crushed the life out of me because my 405 AMRAP after ended after 1 tough rep.
Good starting point, I’ll keep pushing. Hard to know where Deads really are after squats but doesn’t really matter much at this point 🤷‍♀️

[ShawnJ]

Upper-hypertrophy
BW: 167.0

CGBP:
135 x 12
165 x 12
185 x 12 (+3)
185 x 12 (+3) bump

Incline DB fly:
50 x 12
50 x 12
50 x 12
50 x 12

Wide seated cable row: plate weight
120 x 12
140 x 12 (+10lbs)
140 x 12
140 x 12
140 x 12 bump 5lbs

Widegrip pulldown: plate weight
120 x 11 (+1 each set)
120 x 11
120 x 11
120 x 11  stay until 12 across

DB upright row 35lb SS seated side laterals 15lbs:
10/10
10/10
10/10
10/10

Cable tri pushdowns: plate weight
60 x 12
60 x 12
60 x 10
60 x 12 stay

DB spider curl:
30 x 10
30 x 9
30 x 8
20 x 11

Dun:

Notes: not much sleep today after nights, had to get up, pack the trailer for a dump run. Good session, added weight and reps and am lighter on the scale, that’s about as good as it gets these days

[reduni]

Boatloads of volume here Shawn. Way to grind out those deads. It doesn't always go like we planned it. Just have to move on and forget it. Nice work.

[Merkley]

Solid work!

[ShawnJ]

Boatloads of volume here Shawn. Way to grind out those deads. It doesn't always go like we planned it. Just have to move on and forget it. Nice work.

Thanks Rich, it was a hard workout, mainly cause I haven’t trained lowbar in so long. Squats crushed me. I was actually very happy to get the 460 pull after how I wrecked I was lol. But...that’s all I had.

Solid work!

Thanks Buddy, grinding away

[ShawnJ]

Lower-Hypertrophy
BW: 167.8

Fronts:
Bar 8 x 2
95 x 5
135 x 12
165 x 12
195 x 9 (+1) vid
195 x 8 (-1)

Walking DB lunges:
30 x 12 (+2 across)
30 x 12
30 x 12
30 x 12

Leg extensions: plate weight
80 x 15
80 x 15
80 x 15
80 x 165

Seated leg curl: plate weight
80 x 15
80 x 15
80 x 15
80 x 15

Seated calf:
5 sets

Donkey calf:
5 sets

http://instagram.com/p/BxdPZqjBGTN/
Dun:

Notes: good session, still sore from last lower actually but went ok. Fronts stayed the same, added reps to lunges so something progressed. Legs were wrecked after

[ShawnJ]

Upper/strength

Paused Bench:
225 x 4
235 x 4
240 x 4
240 x 4 vid

Incline CGBP:
135 x 10
165 x 10 (+10lbs)
165 x 10
165 x 10 bump vid

Landmine row:
140 x 5 (+10lbs)
140 x 5
140 x 5
140 x 5 bump vid

CG pulldowns:
125 x 10 (+5lbs)
125 x 10
125 x 10
125 x 10 bump

Seated OHP:
115 x 12
115 x 12
115 x 12 (+3, bump)

1 arm preacher curl:
30lbs x 3 sets

1 arm OH tri extension:
30lbs x 3 sets

 http://instagram.com/p/BxfYwJsB6-1/

Dun:

Good session, lots of progress on all the accessories, benching was ok, low expectations.
Cut going good, I’m lean I won’t lie, but I’m going for more this year, a whole new level I have never seen.
I need to take the next 4 days off, work days next 2 then heading out to the lake for Walleye opener on Saturday 😁
Boat is all ready!!

[Merkley]

Nice workout dude, have fun with the Walleye opener.

[Andrew]

just started cleaning and prepping my boat for the season. Good times ahead, go get a bunch of lean protien from the lake