Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 31054 times)

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1170 on: August 16, 2017, 04:46:10 PM »
Came in expecting lots of work....left satisfied!

Man, that's just a lot of deadz after lots of squats  :o
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1171 on: August 16, 2017, 08:19:10 PM »
awesome work today Shawn. Question about TSA. What is it like deadlifting a day after squatting? Program has you squatting or deadlifing every session every week. Does recovery become an issue?
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1172 on: August 16, 2017, 09:00:10 PM »
Came in expecting lots of work....left satisfied!

Man, that's just a lot of deadz after lots of squats  :o
Thanks Eric, went in to this one ambitious to get a good showing. I have been eating a bit more trying to roll around maintenance right now and want to push the intensity a bit to get me ready for my program. All in all I left satisfied too!
awesome work today Shawn. Question about TSA. What is it like deadlifting a day after squatting? Program has you squatting or deadlifing every session every week. Does recovery become an issue?
Thanks buddy, if I were to pick a downfall of TSA it would be the alternate squats and deads. Yes, you go in to sessions sore from the pervious session. I always am able to allievate it with a good warmup though, and never missed a program rep on squats and deads both times I ran it. The percentages are very reasonable to start and you build up each week. Week 5 is when volume and intensity kind of peak together and fatigue is at an all time high. This is a rough week.  But...almost like magic it dissipates very quickly into week 6-9 and your lifts start feeling absolute amazing.
The second squat day is a lighter 4x7 and second dead day is a lighter 3x3 paused so the actual fatigue isn't as bad as you would imagine.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1173 on: August 17, 2017, 06:38:27 PM »
Upper
Waking Weight after nightshift: 172.2lb

30 min hip work

Barx10 of CGBP/wide/comp
Light narrow langmine row
BW calf raises x 100

Giant sets:

Paused bench/narrow landmine row/seated calf machine 140lbs:

135 x 5 / 70 x 6 / 12
185 x 3 / 95 x 5 / 12
225 x 3 / 110 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12

Giant sets:

CGBP / wide pull-up / BB rollout / 1 leg calf raise holding 30lbs at side:

205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11, BW x lots

Dun:

Zombie workout, felt like azz. Nights again tonight boo
« Last Edit: August 18, 2017, 01:08:20 PM by ShawnJ »
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1174 on: August 18, 2017, 07:48:33 AM »
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Quote Originally Posted by Jtbny  View Post
Like I text you earlier, any program will work to some degree. The variable is the person running it. You'd be successful on anything you ran given you planned for recovery and ate towards your goal.

Look forward to seeing you kill it!!
Thanks John, I appreciate the encouragement. I agree that you get what you put in to any program. I plan to eat…plan to work hard and consistent. I gots me a total to destroy I am getting pretty fired up to switch gears right now but will hold out until September 3rd

Quote Originally Posted by shaneinga  View Post
Good idea Shawn. I always liked the look of that program. It definitely has one of the sweetest spread sheets out of all the programs I have looked at. 
Thanks Shane, it's a good DUP program that I have learned to love. Ask me again at week 5, I may say different lol. Bryce is a wizard with excel, I just have to figure out how to print it out properly lol

Quote Originally Posted by wasmeFINAFLEX  View Post
Shawn, is this it? http://thestrengthathlete.com/freebies/ And once on the page: TSA INTERMEDIATE 9-WEEK PROGRAM
That's it exactly Simon, input some numbers and see what you think

Quote Originally Posted by RT1957  View Post
OPPs....got my acronyms mixed up ....OK TSA it is.....
lol, thought so just didn't want you to think I was hopping programs already in September

Quote Originally Posted by DocJekyll  View Post
Those tempo squats look really tough. Nice 3 at 345 and 5 at 430. Strong day in the basement.
thanks Doc, the tempo squats are definitely tough, don't like them much lol. I think they are helping me though in trying to improve my positioning. My squat is a constant work in progress. Things were very heavy for me today but I survived. I may attempt one more week with a weight bump on both my lowers next week and roll the dice
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Damn! Now that's what I call a workout Shawn. Heavy squats and deads all in the same workout looks tough man. I don't think I would have been able to get back up after tempo squatting slowly down like that.
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hell of a good session today. Beast lifts and even more impressive at 173 bodyweight
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Beastly weight on those squats and deads! Always impressive when somebody can tackle both in the same session. Sore glutes of peace.
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Quote Originally Posted by raynerd  View Post
Morning Weight: 173.2

Today should have really been an offday, I worked out because I go back to work tomorrow and will have 2 days off from training. I felt like a weak bag of chit, but ripped through


Giant sets:

CGBP / extra wife pullups / BB rollouts / standing 1 leg calf raise holding 30lb DB

185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10
185 x 6 / 8 / 10 / 10, BW x 10, 2 leg x 20
Ha ... just wondering if you noticed this  ..... extra wife pull-up would have to be very expensive as well as very heavy

Quote Originally Posted by raynerd  View Post
Morning Weight: 173.2


^^^^^^ a thing of beauty Shawn!
And just made that 430 x 5 set of pulls look soooo easy ... always mirin' the whip of the bar
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Big session Shawn...you had to be beat after that....squats look strong...tempo squats might be on the plate for me when I go back to back squats...Still pulling a lot of weight on the DL's for losing so much weight
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Lots of weight moved Shawn. I think it was somewhere in the million ton range. 

Strong pulling after all those heavy squats. 
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Upper
Waking Weight after nightshift: 172.2lb

30 min hip work

Barx10 of CGBP/wide/comp
Light narrow langmine row
BW calf raises x 100

Giant sets:

Paused bench/narrow landmine row/seated calf machine 140lbs:

135 x 5 / 70 x 6 / 12
185 x 3 / 95 x 5 / 12
225 x 3 / 110 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12
225 x 3 / 125 x 5 / 12

Giant sets:

CGBP / wide pull-up / BB rollout / 1 leg calf raise holding 30lbs at side:

205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11
205 x 5 / 9 / 12 / 11, BW x lots

Dun:

Zombie workout, felt like azz. Nights again tonight boo


^^^??? da fuk is all that?
Guessing you did bench yesterday?
Eric

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

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1175 on: August 18, 2017, 01:10:55 PM »
Dafuq did I do there? Sorry fixed it  ::)

Some sort of copypasta from the other website, weird.

Anyways off to the lake today until Monday, not ideal for training but Walters aren't gonna catch themselves!
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1176 on: August 18, 2017, 03:41:31 PM »
Dafuq did I do there? Sorry fixed it  ::)

Some sort of copypasta from the other website, weird.

Anyways off to the lake today until Monday, not ideal for training but Walters aren't gonna catch themselves!

Well then, nice bench day!
Mmmmm walters, could eat fillet after fillet after fillet of those tasty fishies...  :)
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1177 on: August 21, 2017, 06:30:37 PM »
Lower
Back from the lake around 1pm and got into my gym about 3

20 min hip warmup

Highbar squats: (volume PR, +10lbs again from last session)
Bar x 6 paused
135 x 5
225 x 3
275 x 2

Work sets: +10lbs
295 x 5 vid
295 x 5
295 x 5 vid
295 x 6 vid (tough set)

Belt squats:
110 x 6
120 x 6
120 x 6
120 x 6
120 x 6 (weight/volume PR)

Paused deads:
135 x 3
225 x 1
315 x 1

Work sets: +10lbs (belt and hookgrip)
385 x 3
385 x 3 vid
385 x 3 vid

Dun:

Notes: 3 days off again, was tired from the lake but fired down some food and a preworkout and got moving. Was pretty strong today, definitely a volume PR on highbar, I think I singled 3pps once in my life. Last set was tough but I managed to squeak out an extra rep.
Belt squats I added reps at heavier weights.
Paused deads weren't bad, still working in my hookgrip and playing with different thumb positions. Upped the weight there 10lbs again too.

It's been a good little mini progression run on my 2 lower days. 3 weeks now and I have been moving up each one. Maybe run 1 more week of this heavier again, I will see.




 
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1178 on: August 22, 2017, 07:42:31 AM »
Shawn, overall, pretty damn impressive the increase you've been getting on squats over the past month! Really in the grove this summer!
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1179 on: August 22, 2017, 07:51:50 AM »
Shawn, overall, pretty damn impressive the increase you've been getting on squats over the past month! Really in the grove this summer!
Dafuq did I do there? Sorry fixed it  ::)

Some sort of copypasta from the other website, weird.

Anyways off to the lake today until Monday, not ideal for training but Walters aren't gonna catch themselves!

Well then, nice bench day!
Mmmmm walters, could eat fillet after fillet after fillet of those tasty fishies...  :)
Thanks dood, love the Walters, deep fried golden goodness!!

Shawn, overall, pretty damn impressive the increase you've been getting on squats over the past month! Really in the grove this summer!
Thanks Eric, the past month had been really good for squats, staying lean and putting weight on the bar was the plan and it had been working well. I was 171.4 this morning, I didn't expect that as I ate whatever I wanted all weekend. Think my metabolism is stoked right now. Also think the 3 day breaks I have been taking have actually been doing me good. Should be in good shape to start my program anyway.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1180 on: August 22, 2017, 09:17:48 PM »
Upper cause Davey insinuated I was a pansy
Morning Weight: 171.4

Late one after work due to Dave's encouragement lol

10xbar of CGBP/wide/comp
hammer grip pull-ups x 8
Standing BW calf raise x 100

Giant set:

CGBP / Pendlay rows / 1 leg calf raise holding a 35lb DB:

135 x 5 / 135 x 5 / 11
185 x 5 / 225 x 5 / 11
225 x 3 / 225 x 5 / 11
245 x 1 / 225 x 5 / 11
255 x 1 / 225 x 5 / 11
235 x 3 / 225 x 5 / 11
235 x 3 / 225 x 5 / 11

Giant Set:

Incline BB / ultra wide pull-up / BB rollout / seated calf machine 140lbs:

135 x 6 / 10 / 10 / 12
185 x 5 / 10 / 10 / 12
205 x 3 / 10 / 10 / 12
205 x 3 / 10 / 10 / 12

Dun:

Ripped through this in under an hour, time to put kiddos to bed as wifey is at work. Got it done for Davey
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1181 on: August 23, 2017, 07:34:32 AM »
That'll show Dave!  ;)

Envious of the wide grip pullups. Those kill my elbow and shoulders when I attempt to go wide.
Your cgbp is moving nicely too. 255x1 then those trips at 235  :rockon:
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1182 on: August 24, 2017, 03:37:12 PM »
Upper
Morning Weight: 173.2lbs

Baby makers, lat pull downs, shoulder mobility work

Bench SS with seated calf 140lbs:

Bar x 10 CGBP/ultrawide/complete
135 x 5 / 12
185 x 3 / 12
225 x 3 / 12
245 x 2 / 12
265 x 1 / 12
275 x fail (drew messed up liftoff) / 12
225 x 5 / 12
225 x 5 / 12
225 x 5 / 12

Arnold press 50lb DB / 1 leg donkey calf
8 / 18
8 / 18
7 / 18
7 / 20

Reverse grip BOR / 1 leg donkey calf:
135 x 10 / 18
135 x 10 / 18
135 x 10 / 18
135 x 10 / 18
135 x 10 / 18
135 x 10 / 18 drop to 2 leg x 30

Dun:

Notes: Drew came over today for his 3+ bench day on 5/3/1. I didn't really have a plan, just jumped in with Drew's workout and did my thing. 265 bench moved pretty good but Drew pushed the lift off out too far on 275, almost dropped it on my stomach, recovered then tried it anyway, got stuck halfway up lol. 225 for some volume after.
Rest was just fast and light volume stuff.

Lower tomorrow morning then lake for the weekend
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1183 on: August 24, 2017, 03:41:55 PM »
That'll show Dave!  ;)

Envious of the wide grip pullups. Those kill my elbow and shoulders when I attempt to go wide.
Your cgbp is moving nicely too. 255x1 then those trips at 235  :rockon:
Lol take that Davey, I wasn't a pussy!!  I have historically always done widegrip pull-ups even as a young bro so thinks it's just a natural feeling movement nowadays. I swear I have had better CGBP days than bench all summer long. Time to get my bench moving forward again. Only crappy thing about getting lean is this period of trying to recapture old ground.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1184 on: August 24, 2017, 03:55:27 PM »
Yikes! Not good getting out of line on bench, that's for sure.
Solid bench day regardless of the top set.

I though I saw a baby ab this morning  :)  then realized it was a smudge from throwing the coffee grounds away  :(
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Squat 315 pr
Deadlift 385 pr