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Journals / Re: Time and Patience

« Last post by Dave on Today at 05:01:39 PM »

Took a couple days off after dealing with a really sore lower back. I'm not entirely sure what I did to it but it was really bugging me for about 3 days.  Had a shit deadlift session on Friday and was at a point where it was hard to even stand so figured a rest day or 2 was in order.  Did some light work on Saturday and did a shit load of eating and resting yesterday and now feel amazing today.

I reset my squats to work on depth and went really well today.  They felt really light and none of the reps were overly challenging but the depth on each rep was perfect. 

Squats
(Rest Pause)

225x6, +6

Close Grip Bench
(Rest Pause)

190x6, +5, +1

BB Incline Press
(myoreps)

115x12, 5 sets of 3, 1 set of 2

DB Laterals
(myoreps)

20sx12, 3 sets of 3, 1 set of 2

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

« Last post by ShawnJ on Today at 12:29:52 PM »

W1Pull1:
BW: 177.2

Deads:
135 x 5
185 x 1
225 x 3
315 x 3
365 x 1
405 x 3, 1,1 cluster set

DB pullovers: 5:1:0
35 x 12
45 x 12
50 x 10 hold last one stretched

Head supported rear delt:
25/25/25 x 12,3,3,2 myoreps/partials

Rear delt row: 20 till failure

Spider curls:
25 x 8
30 x 8
35 x 6,3,3 rest pause

Tibialis Anterior:
35/35/35

Seated calf:
3 sets x 20, donkey burnout

Hammers:
20/20/20

Dun:
It’s been a long time since I have pulled a straight conventional dead. Good start

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

« Last post by ShawnJ on October 18, 2020, 10:28:03 AM »

W1push1:
BW: 177

Heel elevated HB:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
275 x 6, 4,2 rest pause

CGBP:
135 x 6
185 x 6
205 x 6, 3,3 rest pause

Donkeys:
3 sets BW burnout

Incline DB press: 5:1:0
35 x 10
45 x 10
50 x 10 hold last one stretched

Seated side laterals SS BB shrug:
15/135 x 3 sets, last set laterals are myoreps

Dun

5:45am before work, switched to push pull. I’ll feel out starting weights this week

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Equipment / Re: Moved my home gym from the garage to the basement.

« Last post by FLEX on October 17, 2020, 05:49:50 PM »

Looks like all the weight is on her side. You need to step up your game!

 

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Equipment / Re: Moved my home gym from the garage to the basement.

« Last post by reduni on October 17, 2020, 05:06:11 PM »

Looks like all the weight is on her side. You need to step up your game! Lifting all year inside is a bonus.

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Journals / Re: Time and Patience

« Last post by Dave on October 16, 2020, 03:31:02 PM »

Last night...

Squats
(Rest Pause)

275x4, +3 +1

Close Grip Bench
(Rest Pause)

195x4, +3 +1

DB Incline Press
(3-4 second down fast up)

65sx8 with a 3 second hold at the bottom of the last rep

DB Laterals
(myoreps)

20sx12, 6 sets of 3, 1 set of 2

Squat depth, as always, needs a lot of work so I'll stick at 275 for a bit.  Felt really strong overall though, weight moved fast but I would love to compete again one day so I need to get this depth shit sorted out and consistent.

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

« Last post by ShawnJ on October 16, 2020, 01:25:22 PM »

W10Pull2:
BW: 175.7

Bar hump paused:
135 x 12
225 x 12
315 x 12
365 x 12 PR

Wide neutral row paused:
70 x 12
120 x 12
145 x 12 hold last one stretched

Straight arm pulldowns:
30 x 12
50 x 12
65 x 12, 3,3,3 myoreps

Rear cable row:
5/7.5/10 drop 5

Cable side lateral:
5/7.5/10 drop 5

Rear delt row SS deadstop laterals:
20/15
25/15
30/15

BB shrug:
135/185/185 rest pause wide/narrow then drop 135 rest pause wide/narrow

Spider curls:
20/25/30 x 11 hold last one stretched

Ez reverse curls:
Bar/40/40 SS curl

Dun

Good session, end of week 10. Probably take day off tomorrow. Might switch back to push/pull next week or run one more week of this then switch. Decide tomorrow

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

« Last post by ShawnJ on October 15, 2020, 12:24:36 PM »

W10push2:
BW: 176.8

Incline pause BB:
95 x 12
135 x 12
165 x 12
190 x 12 SS incline fly 30lbs

DB upright SS +ROM laterals
35/10 x 3 sets

Head supported rear delt:
20/25/25 +partials

Seated DB shrug:
50bs x 3 sets last one hold stretched

Flat fly:
45 x 12
50 x 12

Skullz: slow ecc
Bar x 12
45 x 12
65 x 12 SS CG press x 6

Wide pushdowns: (new bar)
50 x 12, 8, 5 hold last one stretched

Dun

Finally got 12 with 190 on inclines

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

« Last post by ShawnJ on October 14, 2020, 02:07:21 PM »

W10Legs2:
BW: 176.7

Pause 1 leg seated curls:
20 x 20
40 x 12
50 x 12
60 x 12, 3,3,2 myoreps then partials

++heel elevated pause/tempo fronts:
Bar x 15
95 x 15
135 x 15
155 x 15

Front foot elevated split squats:
30 x 15
45 x 15
50 x 15

Tibialis Anterior:
35/35/35/35

Pause 1 leg ext:
30 x 15
40 x 15,8,5

Donkeys:
4 sets low rest BW burnout

Seated calf:
4 sets low rest BW standing burnout

Dun

Bumped fronts to 155 x 15, last rep was an RPE 10 without a doubt. Might repeat this next week

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Journals / Re: Time and Patience

« Last post by Dave on October 14, 2020, 01:56:22 PM »

TBar Rows
(Rest Pause)

125x6, +6

DB RDL's
(Slow and hold on last rep)

70sx10, 10 second hold

Straight arm pulldowns
(myoreps)

+50x12, 4 sets of 3, 1 set of 2

Rope Cable Curls
(myoreps)

+40x12, 5 sets of 3, 1 set of 2