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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on Today at 07:45:46 AM »

W13pull3:
BW: 172.1

Wide pause cable row:
70 x 12
120 x 6
145 x 6
165 x 6,3,3 rest pause

Tempo/pause toe elevated RDL:
30/60/100 x 12

Tibialis Anterior:
35/35/35

Bar humps paused:
225 x 10
375 x 10
465 x 10 PR

Straight arm pulldown:
50 x 12
60 x 12,3,3,2 myoreps

Olybar reverse curls SS curls:
3 sets

Seated calf:
3 sets last rest pause, donkey burnout

Dun
5:40am

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 20, 2021, 01:16:55 PM »

W14push3:
BW: 172.5

Bench:
135 x 5
185 x 3
225 x 3
245 x 3
260 x 3,1,1 clusters

1 leg pause extensions
25/40/50 x 13

++heel elevated tempo/pause highbar:
Bar x 12
135 x 12
210 x 12,4,4,3 myoreps

1 arm incline laterals
20/15/20 drop to 10

Rope pushdown:
40 x 12
40 x 12,3,3,3,2 myoreps

Seated BB shrug:
135/155/155

Donkeys:
2 x 25
1 leg donkeys back/forth continuously till failure, 2 leg burnout

Dun

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 19, 2021, 02:20:42 PM »

W14pull2:
BW: 173.3

Neutral pause pulldown:
70 x 10
120 x 6
150 x 6
180 x 6
200 x 6,3,2,1 RP stay

Narrow slow ecc pause row:
120/130/140 x 10

1 leg pause curl:
25 x 12
40 x 12
50 x 12,3,3,9 partials myoreps

Facepulls:
50 x 12
55 x 12
60 x 12,3,3,2 myoreps

Tibialis Anterior:
30/30/30

Incline DB curl
25 x 10
35 x 10
25 x 21 hold last one stretched

Seated calf:
3 x 20, standing 3 position burnout

Lying rope hammers x 3 sets

Dun

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Injury Prevention & Recovery / Re: Back Injury Recovery....

« Last post by AlexanderOmand on January 19, 2021, 10:36:55 AM »

As we all know, an injury is inevitable. 

THe good news is, you will recover and rebuild.  I'm looking forwad to seeing it happen, and getting back on the platform with you.

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 18, 2021, 01:48:13 PM »

W14push2
BW: 172.3

Partial laterals SS dB press
20/30
30/45
30/50 x 6,3,3 SS full ROM laterals

Tempo DB BSS:
BW x 10
30 x 10
45 x 10
50 x 10, BW x 8

DB incline skulls:
20/25/25 x 10 SS press

Incline fly:
45 x 10
50 x 10 drop to 30 x 10

Seated DB shrug:
60 x 2 sets

Donkeys:
3 sets BW burnout

Dun
5:45am

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Injury Prevention & Recovery / Re: Back Injury Recovery....

« Last post by Bando on January 17, 2021, 08:24:04 PM »

Glad you're on the mend 

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Injury Prevention & Recovery / Back Injury Recovery....

« Last post by FLEX on January 17, 2021, 08:20:20 PM »

Hurt my back doing deadlifts 7 weeks ago.

First few weeks were brutal.  I could not even fully dress myself some days.  Other issues I won't go into as well.

Finally feeling halfway normal again last 2 weeks so lifting regularly again.  I still can't deadlift without severe pain but I was able to squat today pain free.

Did squats today. Got a triple at 325 and  3 singles at 350 sleeves only; no wraps or belt.

Yay me.

(perseverance)

325 x 3

https://www.youtube.com/watch?v=Qf2mOUu1MIE

350 x 1

https://www.youtube.com/watch?v=gmGaQJOdvbc

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 17, 2021, 02:09:37 PM »

W14pull1:
BW: 173.2

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 2
425 x 5 paused PR

1 leg glute thrust:
25/45/50 x 12

Tempo pause pullovers:
50 x 10
60 x 12 hold last one stretched

Tibialis Anterior
50/50/50

1 arm SB preacher:
25 x 10
30 x 10
35 x 7, 20 x 8 dropset

Head supported rear delt SS rear delt row:
30/30/25

Seated calf SS BW donkeys:
3 sets, last set rest pause on seated

Dun

Pretty good, feeling better than yesterday that’s for sure. Think that’s a paused dead rep PR. I’ll do singles next week again to start

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 16, 2021, 07:11:54 PM »

W14push1:
BW: 173

Heel elevated fronts
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 3
255 x 4, sissy squats x 2

CG incline:
95 x 6
135 x 6
185 x 3
205 x 4, 1

Incline DB: 4.2:0
50 x 10
60 x 10

Incline facing laterals
10/15/15 drop 10 myoreps

Lying rear delt SS DB shrugs;
20/60 x 3 sets

Donkeys;
X 15, then 2 sets DT’s

Dun
Feel like ass, sore throat, aches
Redo this one better next week

10

Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on January 14, 2021, 08:38:27 AM »

W13pull3
BW: 173

Wide pause row/
70 x 12
120 x 6
145 x 6
165 x 6,3,3 RP

Toe elevated tempo dB RDL:
30 x 10
60 x 10
100 x 12

Tibialis Anterior:
35/35/35

Bar humps:
225 x 10
365 x 10
455 x 10 PR

Straight arm pulldown
50 x 12
60 x 12,3,3,2 myoreps

Reverse curl SS curl:
Olybar x 3 sets

Seated calf:
3 sets, standing BW burnout

Dun:
5:45 before work